20100831
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10
2 Rounds
KB/DB Bear
Deadlift x10
Clean x10
Front Squat x10
Push Press x10
WOD
Three rounds for time of:
Row 1000 meters/Run 800 M
20 Pull-ups
30 Box jumps, 20 inch box
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10
2 Rounds
KB/DB Bear
Deadlift x10
Clean x10
Front Squat x10
Push Press x10
WOD
Three rounds for time of:
Row 1000 meters/Run 800 M
20 Pull-ups
30 Box jumps, 20 inch box
posted by Jerimiah at
17:55
1 Comments:
Monday:
1 RM bench followed immediately by max rep pullups
185 was easy so I jump up to 205...bacd idea. I should have gone up in increments. I think I can do 200 if done right could only get 190 up though
190# bench
40 pullups (also had more pull left but honestly did not have the mental toughness to hash out a few more- needed someone there telling me to get one more and to not let go)
Sadly score is still only 4 pts
____________________________
Clean and Jerk max load (15 reps)- no break at bottom position, can only rest in hang, rack or overhead. Touch and go at bottom - since there is no difference in pts from 135-159 I just did 135#. Shoulders are still iffey (8 pts)
2 day total of FIT TEST: 12pts
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