Morning
Strength (1RM)
Addi - Front Pause SquatRebecca - Front Squat
Kyle - Front Pause Squat
Libby Front Squat
Dustin - Front Pause Squat
Shelley - Front Pause Squat
Stacie - Dead-lift
Kat - Front Pause Squat
Conditioning
AMRAP in 2 minutes of:4 Chest 2 Bar Pull ups
5 Push Press, 115#/77#
6 Pistols, Alternating
Rest 1 minute
Complete above amrap (with rest) for 7 rotations.
Afternoon
Skill Session
CFO Gymnastics WOD (Have a plan and work it hard)At the end,
CFO affiliate team - 75 toes 2 bar for time (minimal kip)
Individuals - Glute-Ham Sit ups 3x20 seconds (max reps)
Post results to comments.
Try and get this whole mobility wod in sometime today as well along with the couch stretch. It isn't required but it will make a difference in your workouts.
4 comments:
203# 1RM front squat pause; felt good and is only 10# below 1RM front squat that I did 5 months ago. I would expect my 1 RM front squat to be higher next time I do this.
metcon:
Best: 2 rounds plus 2 CTB
Worst: 2 rounds even
I had to redo reps on both CTB and pistols.
Gymnastics:
HSPU - tried facing the wall, hands on blues to an abmat, parallettes to a stack - shoulders were tired from Sunday, so nothing spectacular, but I got some work in.
Rings - ring HSPU work was going to end in spinal cord injury, so I worked on consecutive muscle-ups - 3 sets of 3 kipping, and 2 sets of 2 strict.
Rope climbs w/no arms - probably got 5 or 6 legit climbs, with a couple partials thrown in.
75 T2B - 10ish minutes - probably could have gone faster - they didn't get as hard as I expected at the end. 50-65 might have been the easiest.
1RM front pause squat - 173#, which I thought was 10# more than last time, but it turns out I got 178# last time. Still felt solid - I know I did a lot more warm-up sets this time, so I got work done.
Metcon - my knees were pissed about the last 3 days of squatting, so this did not. go. well. Had to scale the pistols almost right away to keep my kneecaps from shooting across the room. Angry Addi made an appearance for rounds 3-5, with much holding back of tears and thrashing of feet. Thanks for snapping me out of it, Tovar! Rounds 6 & 7 were much better.
Running and OHS tomorrow promise to be ... interesting.
Gymnastic work
HSPUs on rings (will try again)
Rope climbs with no arms
Strict muscle ups
Followed by 75 toes to bar!
1RM DL
#418
Back felt kinda rough so I figured I would stop there.
AMRAP
3
3
2 and 4-5-4
2 and 4-5-4
2 and 4-5-2
2 and 4-5-1
2 and 4-5-3
May 17, 2011 3:05 PM
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