First "official" day of Summer...
No school, but wt room is open at 7am...
That means we lift starting at 5:45am!!!
Let's get this summer off right!!!
Warm-Up
Mobilize w/ LaX Ball ~ Pec and Traps
Couch Stretch
Banded Scarecrow
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5 x 1 Inchworm + 5 Scap Push Ups
BB Warm-Up x 7's
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JERKS
3 x 3 Tall Jerks
4 x 2 Pausing Split Jerks (2-3s Pause in bottom of dip + 2s Pause in Catch)
5 x 1 Split Jerk (work to Heavy 1-Rep)
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JACK SQUAT (just a little less than a year ago...HERE)
21-15-9 for Time:
Front Squat (135#/95#)
KBS (70#/55#)
400m Run after each Rnd...finish w/ 400!
Bar should be taken from ground!
*stimulus... PUSH THE WEIGHTS! Run should be recovery?!?!? Yea right!
But seriously...as few "breaks" as possible on this one...work for UB sets**!
**I forgot to mention this in pre-game!!!
Z.Wendt ~ 205 SJ / 12:22 (FS = 15-6 / KBS = 12-9)
D.Biolo ~ 225 SJ / 14:09 (FS = 15-6 / 8-7 / KBS = 12-9 / 5-5-5)
Daliege ~ XX / 13:18 (UB on all sets)
tb ~ 225 SJ / 13:43 (UB on all sets)
21-21 @ 2:07 / Run @ 5:27 (3:20 Run-Walk w/ slower walk last 50m)
15-15 @ 7:07 (2:00) / Run @ 10:00 (2:53 Run-Walk...not as much walk)
9-9 @ 11:10 (1:10) / Run @ 13:43 (2:33 ran whole time but first 50m)
155 SJ / 9:43 (HUGE PR for me by 3:53 seconds) (UB on all sets)
ReplyDeleteI used the same weights as last year to get a better idea if i improved or not. (95# & 44#) This was one of those days that my mind kept wondering to the end of the wod and i had to real it back in and just focus on the next task. It paid off. I don't generally get to excited about improving because its usually very slow and methodical. But I can honestly say today when i finished i had a great big smile on my face as i collapsed to the ground. HARD WORD DOES PAY OFF.