Let's get "comfortable being uncomfortable"...
Workouts are uncomfortable...not painful! So let's get uncomfortable!
Warm-Up
2m Light Bike
5 Strict Pull Ups
10 HR Push Ups
15 OHS
30s Sampson (ea way)
5 Kip Swings
2-3 Kipping Pull Ups
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60s Mod Bike
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Hang Snatch High Pulls
45s Mod Bike
5 S-G Bhnd Neck Press
5 S-G Bhnd Neck Push Jerk
5 Hang Muscle Snatches
5 Hang Pwr Snatches
30s Fast Bike
2 Hang Pwr Snatches
2 Pwer Snatches
5 Pausing OHS
REST A BIT
3 Hang Squat Snatches
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OHS (Last HERE)
Take 15min to work to 1-RM of OHS
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SPLIT JERK (Last HERE)
Take 15min to to 1-RM of Split Jerk
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OVER & OUT (Past HERE)
For Time:
20 Power Snatches (95#/65#)
20 Barbell Facing Burpees
20 OHS (95#/65#)
20 Barbell Facing Burpees
20 Squat Snatches (95#/65#)
Casey ~ 155# / XX / Around 9min... Clock stopped at 8m w/ 8 Sqt Snatch to go
Syd ~ (did Tue @ 115#/50#) 12:30
Tonn ~ 125# / 115# / 9:58 (55#)
Z.Wendt ~ 233# / 233# / 8:50
tb ~ 205# / XX / 9:05
Started out day B-A-D...shoulder was NOT going to have any heavy OHS or Split Jerk...
Just did 225# OHS for 3 on Tue...now today 205 is it...funky stuff...
ZW was the pusher in todays WOD! Was great to have him...thought I might catch him at the end, but to no avail... HE had a great day... PR's in Split Jerk and the WOD!!!
Had to work out earlier rather than later today because of the heat. Garage was above 90 at 10:30.
ReplyDeleteI did the below work out because the blog wasn't updated yet.
sb - On the 2 min. 3 rounds of strict press-push press-push jerk(3 reps each). 65#-85#-105#
Then On the 4 min. 3 rounds of squat-front squat-squat clean (5 reps each) 95#-115#-135#
9:24 for time on OVER & OUT.
Came a little hot out of the gates on this one. I feel my shoulders (deep) as well and would've cringed seeing OHS again.