sunday tri-fecta

wod#1 'gymnastic metcon with jac'
6 rounds of
5 strict hspu
5m handstand walk
5 strict pullups
15sec L-sit hold
time=29:53

wod#2 'Kokoda track'
5 trips up kokoda track
-each trip up is a full on sprint
-rest as need between trips (usually 5-10mins)
1st=1:00
2nd=1:06
3rd, 4th, 5th=1:12

wod#3 'pressing strength session'
5x5 bench
65kg/70/75/80pr/80x3

Today was a trifecta of training elements. The morning was a long gymnastics strength and skill based workout, Went to the cottesloe beach again to play on the bars they have down there with Jac, She txted me the night before to see if i was down for a wod.. 'she knows im always down..' so we planned to meet up at 7:30am to start off the day the best way i know how.. wod and coffee! The wod was very testing of shoulder endurance, The handstand walk was by far the hardest part, especially after the hspu. I just had nothing left in the shoulders and my forearm was throbbing a fair bit but it was a great opportunity to practice the skill under fatigue. Hspu, pullup and L-sit were all cinch in comparison. Jac beat me Rx'd by 3 mins! which gave her the honor of buying the coffee.. rules are rules. next time im making sure im buying. Cheers Jac!
The second wod was all about 2 words.. Lactic Acid. I wanted to push myself into the pain cave and after the morning rape on my upperbody, I felt as though some sprints up the kokoda track by kings park would be perfect for some pain threshold training.
Each trip took just over a minute of balls to wall sprint up the steep incline which left my legs shaking after each effort. resting a few minutes, i would slowly make my way down the track, trying not to succumb to my legs giving way. When i felt fresh enough, i attacked it again with everything i had. I want it as bad as i want to breathe!
Finally to round off the trifecta, A pure strength session for pressing power was in order. Me, Vini and Pete had a serious bro sesh, each going for a 5rep max bench. Each PR'ing! "fuck yeah".
rest day tomorrow before starting my training programme on tuesday gearing up for the Primal Throwdown late June. HOLLA!

The start of 'kokoda track', this turns into an inline gravel track.