Warm-up: dead-hang pull-up work (got 4!) then 3 rounds of 30s Sampsons + 10x dips + 15x each hanging leg raises, elevated beginner pull-ups, and pistol squat progressions (down to 16-inch stool)
WOD: as many rounds as possible in 12 minutes of 5x burpees + 15x tuck jumps. I did 9 rounds and then felt like passing out. For the first couple rounds, I was trying to pace myself, going slow and steady through each movement. It was not working, so I took a few seconds to get a breather, and then started sprinting through each set: 5x burpees as fast as I could go, then rest for 15-20s, then 15 tuck jumps in rapid succession, then rest another 15-20s. It significantly improved my per round time, and it probably improved my overall endurance. In any case, I was quite happy with this performance.
Changed the weight to 75 only to realize I could move the weight out on the bar with the clamps and get the right width in my hands at the 9 rep round. I also just realized I did a round of 3 also. Not a great time, but it was all I had in the tank. Once I got my hands positioned correctly, the OHS went much better. I will def b able to use the 95 next time.
Keeping my thumb wrapped around the bar when it’s behind my neck really jacks up my wrists. The only way I can alleviate that pain is to narrow my grip. However, I feel when I narrow my grip I have to make the bar travel farther upwards to lockout.
This was done on Monday, I just ran out of time to post.
m- triceps, glutes, adductors,
D- ankles and shoulders
20 air squats (hold bottom position for 5-10 seconds)
5 arm circles
5 push ups
10 air squats (hold bottom position for 10-20 seconds)
That was brutal
1 minute foam roll on VMO
1 minute pigeon stretch
1 minute couch stretch
1 minute down dog
3 rounds for time
15 push jerk @ 55#
100m shuttle sprint (4x 25m)
M-9:57—-took then breathes after burpees each round, broke the PP 10/5 last rd.
D- 14:28—I need to force her to scale the burpees
toes to bar on the first minute and double unders on the second every minute on the minute alternate for 20 minutes (pick a mangable repeatable number)
M- 5TtB, 10DU’s—too conservative next time 8-10TtB and 15-20DU
D - 3TtB scaled - 3DU—-too conservative next time 5 TtB scaled and 10DU
Did not have access to weights today. So I did the CFWU. During the second round of pull-ups, I had quite a bit of pain in my right pecs. Had to do the rest of the 2nd and 3rd round sans push-ups and pull-ups, but was able to do the dips.
3 rounds/ 15 reps each
back extensions (superman)
25# KB swings