Strength:
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
12-9-6 rep rounds of:
Shoulder-2-Overhead (135/93)
Muscle-ups
GHD Sit-ups
For Time
Mobility:
Barbell Shoulder Smash – 1:30/arm
Quad Smash – 1:30/leg
Spine Smash – 2:00
For Quality
San Antonio Marathon Training:
Drills:
Hollow Rock: 3 x 10
Hop with forward lean: 3 x 3-5
Pulling Wall: 3 x 20/foot
Alternating Foot Pull: 3 x 5-10/foot
Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs
Work:
30-45 minute Drill Work
8-10 x 200m, rest 2:00 between
Post lift and load, time, and experiences to comments
Day 1 of sprint drills done! Man I felt slow. :/
32.8, 33.9, 34.5, 35.1, 34.7, 35.4, 36.0, 35.7, 36.9
Note to self, never again do repeats on the inside track at the HZ. Too many sharp turn for sprints.
SWOD: Deadlift 175# (18# PR so that made me happy!)
But then, there was the CWOD: not so happy
Only finished 2 rnds in 12min cap, felt very weak…
65# shoulder to overhead, 2:1 PU/Ring Dip for MU; Rx GHD
Eek….
SWOD: started off to work on Snatch 1RM but loading hurt hamstring with just the bar…so went to plan B and got a new Hang Power Clean 2#PR @115#.
CWOD: 10:45. Mod:33# due to hamstring loading on G2S, 2:1 blue banded PLU/red-banded dips for MUs.
Just thankful to not have to completely change the workout tonight.
T.
Cwod. Snatch work.
Swod. 10:17. 73# jumping MU.
D.
Cwod. Snatch work.
Swod. 9:30. Rx. Planned to split MU on rings and bars.
Went to all bars after first round. Need to keep arms tight to the body when flipping up on the rings.
SWOD:
260# tied PR
CWOD:
8:31 Rx
SWOD: Snatch – 160# (5# PR)
CWOD: 10:39 Rx. Worked half ring and half bar MUs. Fun WOD!
SWOD: thruster 138
Front squat 183
Worked 12 mins on CWOD