100630

6/29/2010

Congrats to Liz on an impressive Push Jerk

Wednesday

Warm Up:

400m Run
10 pass thrus
10 overhead squats
10 Med Ball Cleans
THEN
2 rounds (1st time, pvc; 2nd time, 15lb)
30 second Hand Stand
10 shoulder press
10 push press
10 Push Jerk ( on last 10 begin to build to WOD weight)

WOD
Push Jerk
3-2-2-2-1-1-1-1-1-1

Post weight to comments.

Extra Credit:

Row 6 x 30 seconds intervals. Sprint as fast as possible.

Rest 30 seconds in between intervals. Total time of work and rest is 6 min.

Post distance to comments.

Paul

6/30/2010 12:02:50 am

Last couple of sets, 165 lbs on the push jerk I believe and 876 meters on the extra credit.

Louise Smith

6/30/2010 06:57:34 am

Did:
- Deadlifts 3x5 135x5

- OH Squat 37.5lb 3x5 (shoulder was seriously weak on the last set) Couldn't do 45lb bar, couldn't stabilize the shoulder.

- Back Squat 3x5 57.5 77.5 77.5 67.5 67.5 focused on form...determined a ankle mobility issue I didn't realize was effecting my deep squat so now I know I need to work on ankle mobility!

Good strength day all in all!

6/30/2010 05:12:14 pm

nice work you guys!! love reading your posts! mollie

Comments are closed.

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