Strict Lynne

I think Lynne is up there with my favourite girl benchmark WODs, I think it is because it is just lifting weights to failure.  Simple.  No fancy movements.

Today we had a choice of doing Lynne or Strict Lynne.  One is 5 rounds of max benchpress followed by max pull ups, the latter is 5 rounds of strict press followed by strict pull ups.  I have data on both and wasn't sure which one to do, after chatting with Tia we decided to go with Strict Lynne as I'm still having some issues with my back/hip flexors and the kip involves getting into the superman position and hollow rock.  I don't mind working on my strict pull ups as that builds that base strength in my shoulders and lats.

Date	Score	Strict Press Weight (kg)	Pull Ups
3/12/2013	107	20	Orange
14/08/2015	94	20	Red

I decided to keep my strict press weight the same as I have a tendency to sway my back when I start to fatigue so I felt it would be best to stick to 20kg and maintain good form throughout the 5 rounds.  I went with a harder scaling for my pull ups.

I'm fairly happy with this workout even though there was my score was less.  I was consistently around 10 reps for my strict press and my pull ups were between 7 and 10 reps.  It only calculates to 2.6 reps per round less than my previous attempt.

We then had to do a 3.2 km run or row as a finisher.  I'm not a huge fan of either running or rowing but chose running instead.  Surprisingly I actually didn't mind the run this morning.  I wonder if it is because I was the only one doing it today (the other 2 people chose to row) so I could just set my own pace and just get it done.  Overall a good day in the gym.

Lynne

Today was another benchmark workout with a twist.  Lynne consists of 5 rounds of max bench press and max pull ups to get a total number of reps on completion.  Today we did Strict Lynne which is 5 rounds of strict press and strict pull ups.  The idea is to get the biggest number you can and to scale the weight accordingly.  Today I decided to go with 20 kg and an orange band for pull ups. 

I was pleased that I stuck around the 12 - 15 reps for my shoulder press and between 8 - 10 reps for my pull ups finishing with a total of 107 reps.  It was so tough not being able to bend my knees in the press or start to kip with the pull ups.

We then had a 10 minute finisher which was a team of 3 AMRAP of medicine ball cleans, double unders and a 400 m run holding a plate weight behind our head.  It was a fun little workout that got the heartrate up nicely.

This week is my horror week with Moo going to her high school orientation day, Missy T doing her transition day, the girls' school award ceremony and dance concert with rehearsals nearly every night.  I have lots to do and I wish I could have a day off to get some things organised but I can't see it happening.  The good thing is that I should only miss 1 gym session which makes me happy as I find my training is my stress release.