run 1 mile
row 2000 meters
run 1 mile
Practiced false grip holds in the evening with Sam. HARD! 14 sec – 30 sec…average was around 20 sec.
1. Chest to bar pull-ups
5 otmem for 10 min
These felt amazing today. Probably b/c I spent about 45 minutes working external rotation first. (BIG LIGHTBULB GOING OFF!!!!)
:60 sec/rest :30 sec
2B. wall balls
20 reps/ rest :30 sec
Max effort in :30 sec/ rest 2:00
I did about 66 calories on the airdyne. I wore my nike free for this entire wod so wb were a bit of a challenge. the first set was a JOKE, but rounds 2 and 3 I did 10, 10 and 12, 8. Burpees were amazing. I tried to bring my legs in a bit closer when I stood up. that helped me immensely. Got 12, 13, 12!
KStar….I wanna be a supple leopard! 🙂
1. snatch practice
this didn’t go so well. started with nanos and had to switch to higher oly shoes. very depressing. also found out I can’t externally rotate at all. doing PVC work to isolate the muscles. this is going to be a long road.
2. Muscle-up practice
Take 10 min
This was also pretty disastrous. I actually was closer to getting a strict mu than I was to getting a non false grip mu. I have a feeling that the lack of external rotation is a factor in this as well. will continue to work on it.
toes to bar
8:41, did 21 and 9 pp unbroken. 8,7 for the 15s. all KBS unbroken. ttb was 10, 6, 5 then 8, 7 then 9 unbroken. pretty good considering my shoulders were absolutely exhausted from the first part of today.
3 sets of 10-12
didn’t know i was supposed to do this. didn’t get to it.
1A. Bent over rows
8-10 reps x 5/rest :60
go as heavy as you can with good form.
35, 40, 45, 45, 45
1B. Weighted ring push-ups
:30 x 5/rest :60
start with a heavy weight and try to stay there for all rounds
5@15, 15, 20, 20, 25lb
25 calories on the airdyne
15 banded kbs(blue band)
rest 3 min x 5
2:13, 2:22, 2:18, 2:14, 2:09 My quads were on FIRE!
2k time trial
10 min rest in between
8:15.8 PR by 4 sec
8:40.5 NOT PR…..LOL! 🙂
pm: Muscle ups
Set out tonight to learn how to link bar mu’s together. I DID IT!!!!
1, 1, 1, (short break for Tyler to give me quick lesson on linking), 2, 4, 3, 2, 2, 2, 1, 1 SUCCESS!!!!!!!!!!!
Rest 4 min between each amrap
7 cal airdyne SPRINT
7 toes to bar
7 rounds plus 7 cal
14 burpees to a target
4 rounds plus 8 KBS
10 pistols (5 each leg)
2 rope climbs
4 rounds plus 2 pistols (very VERY excited about this. wore nanos and was on my toes a bit on right leg, but not bad)
1. 3×3 romanian DL
135, 155, 155
Didn’t feel much on my hams, but felt A LOT on my mid back. I guess I need to do these WAAAAYYYY more. 😦
2. Sled push/pull
This WOD should be started with at least 25 min left in class.
slow sled push 25 yards
sled pull 25 yards
10 ring push ups
as heavy as possible. Rest 2 min between rounds
In this WOD you will push the sled 25 yards, then pull the sled 25 yards, then rest 2 min. Arms must be locked out on the sled push at all times. Once you complete the push, take a second to get a good grip for the pull.
255, 280, 325, 370, 415….I LOVED this wod and was impressed by sled push/pull weigths. 7 plates! woop woop!!
4 squat clean and jerks@185/125
15 chenst to bar pull-ups
13 burpees over bar
Once 5 rounds are completed run 800 meters
Subbed 95 lb strict press for squat clean and jerk, burpee bj for burpee over bar, and 1000 m row at end.
5 Rounds for Time
155 lb sled push, 50 yards
10 ball slams (20 lb ball)
Do this for speed, rest 2 min after each round.
Didn’t time the rounds, just tried to move as fast as possible. I was gasping for air at the end and the 2 min was barely enough time to rest, so I’d say that was a good push. Happy!