Combined yesterday’s workout with another one from a different site to create my own workout.
Dumbbell thrusters, 24#
Front squats, 50#
First time I’ve ever been able to do 50# front squats without reducing the weight during the first reps! I’m impressed that I not only stayed with it all the way through the first reps, but for ALL of them! YAY me!!
750m C2 row (2:39)
Pistol practice (~30reps supported on deck/3x5reps each leg off 24inch box/3x5reps each leg box squat)
EMOM for 10min of: 5 t2b & 5 supported ring dips
CFSB ME Work 2013 Cycle4 week3
Attempt 10x2reps@175 <1min rest b/w sets; got 10x 2
Bench- Close grip. Could feel R shoulder a bit. Move down to 135 and rebuild strength and capacity.
WOD (SCALED from BrandX 6/18/13)
3min for Max reps of box jumps, 24inch=57
2min Max reps of db thrusters, 2x35# dbs(38%bwt)=32
1min Max rep of burpees to 6inch target=18
Warm-up: 30s Sampsons + 10x each dips, hanging leg raises, elevated beginner pull-ups, and 65# front squat
WOD: 21-15-9-3 for time of 95# front squat + declined sit-ups. My time was 8:29. I am happy with that time. Normally I would have wanted more weight on the front squats, but given that I am still so sore from Monday that I am walking like a cripple, the weight seemed appropriate at 95#. By the second round, it was taxing my strength to get them done, which was a nice change of pace from WODs which primarily tax my endurance.
2:00 down dog
20 air squats
1:00 low lunge
20 m high knee run
2:00 hamstring on Box stretch
20m butt kickers
1:00 banded shoulder stretch
10 PVC pass throughs
Thrusters @25# Dumbells
Double unders or double that number of single unders
thrusters 21, 9/3/3, 5/4,
DU’s first set pretty broken I missed the first jump three times! But the second set I got a string of 27, def a PR since knee surgury2.5yrs ago.
D16:23 used 20#DB’s S-S-D
5:00 max chest to bar pullups
M 11—solid but only eleven
D 25—-with red and blue bands
Ok, like the Hang Power Snatch, I am not at familiar with the Hang Power Clean. I started with the Olympic Bar and started to add weight, but I lost my form pretty quick. Wasn’t happy with my effort. Next rest day I will work on technique using just the bar.