Strength:
Make-up a Lift
(Shoulder Press, Back SQ, Hang Power Clean, OHS, Snatch, Deadlift)
1-rep max
Or, if current…
Pick any lift and perform
3-3-3-3-3 @ 85%
For Quality & Load
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Wednesday, 25 February 2015
Mobility:
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
Post lift and load, time, and experiences to comments
CWOD:
18:16 Rx
Burpee deadlift day. I was feelin the struggle that day.
CWOD: 18:11; Rx weight, but 3:1 singles
SWOD: OHS 1RM – 165# 22# decrease – must work shoulder mobility
CWOD: 15:11 Rx (10 second pr)
T.
Swod. Snatch. 80#. Same.
Cwod. 16:36. Rx 48 sec Pr.
D.
Swod. Snatch. 170#. 5# Pr.
Felt good to split snatch but need to work a lot of form.
Cwod. 18:55. Slow. Struggled with KB’s.
Rested today. Had a massage with Cynthia. Feel 100% better!!
Congrats on the PR’s today!
Swod:
Worked shoulder press 4×5@ 75%
Cwod
15:48rx
Legs were toasty and not liking the box jumps and lunges
SWOD: 1RM HPC 125#- 10#PR!
CWOD: 20:26 (I think). First day back from marathon so took it easy. mod: BW lunges, 15# KDLCO.