The Not Filthy Fifty? from Tuesday, July 8th, 2014
4 min bicycle to gym
5 min jump rope, 100 x SU/RU/SU + 2 min DU practise
2 R CFWU, (30 sec Samson, 10 x OHS 20 kg, 15 x Sit-ups, 10 x Supermans, 5 x Push-ups, 5 x Pull-ups)
10 x WB, 9 kg
5 x Box Jumps, 60 cm
35 back extensions -> Supermans
35 wall-ball shots, 20-lb. ball -> 9 kg
35 box jumps, 24-inch -> 60 cm
Total time: 13:21 mins.
3 x 30 sec Shoulder Mobility in rings (Skin the cat hold half way)
3 x Skin the cat
3 x Handstand hold practise for max time.
I have no equipment to be able to do back extensions so I went for supermans. I guess that saved me some time but I am quite pleased with the total time. Push-ups, wall balls and box jumps slowed me down.
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
Started at 205 ended at 245. 245 remains my PR
2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (95#)
-Even minute = 8 side to side pull ups. 4 to L 4 to R
WOD: For as long as possible, EMOM, perform:
-7x thruster (75#)
-7x pull up
1 full round and almost another minus 2 burpees
1) Romanian deadlift (RDL) - 3x8 (AHAP)
Sounds good Wes. what’s a 1 and 1/4 front squat? hefty weights. OK I checked it out, Its coming up high enough to bounce out of hole . Interesting .
Thanks Guy. Just started the 1 1/4 squat about 2 months prior. I go full depth then come up to parallel then drop full depth pause and come out of hole. I just started a vimeo account today so hope to post some videos soon. Take care brother.
[3@135;3@185;3@235;3@285;3@335 warm up]
Attempt 3x3reps @365; got 3x3 (2min rest b/w sets)
Debrief- ALL double OH grip. Not satisfied: tentative about getting back, not as much post. chain engagement as I have at lower loads, let shoulders go… Hold here for GD to see next time.
5min REST, then…
[5@135;4@165;3@195 warm up]
Attempt 12x2reps @205; got 12x2 in 12:20
Debrief- ALL BELTED. ALL to 13in BOX. Better than yesterday: femurs out and UP speed.