Strength:
Shoulder Press
5-5-3-3-2-2+
Start at 60% 1RM, increase by 5% each set
For Quality and Max reps
Conditioning:
“Time to work it off”
40 Burpees
40 Double Unders
400m Run
30 Knees-2-Elbows
30 Speed Skips
300m Run
20 Pistols, Alternating (10 each leg)
20 Clapping Push-ups
200m Run
10 Strict Handstand Push-ups
10 Muscle-ups
100m Run
For Time
Compare to Monday, 11 May 2015
Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post load and reps, time, and experiences to comments
SWOD: 8 @ 55#
CWOD: 17:10 mod
Felt good today
SWOD: 115# x 5 reps
CWOD:
I can’t remember my time but I do know it was under the time cap we had (25min)
mods:
-GHDs instead of K2E
-Pistols using 20″ box
-5 Kick-ups/Kick-up Attempts in exchange of the HSPU (really trying to work on that)
-10PLU/10 Ring Dips (blue band) in place of the MU’s
T.
Swod. 7 @ 68#
Cwod. 19:05. Mod ab mat and MU. 21 sec PR with same mod.
D.
4 @155#
Cwod. 20:31. Had a few Rxish Pistols in there but others were ugly. Using a 12 kb.
Shoulders gave out on hspu. Glad to be back in the gym.
SWOD:
7 @ 165
CWOD:
14:46 Rx
Not a PR, but coming off a Jamaica vacation, I will take only 1:00 slower. 🙂