Skill/Strength:
12, 10, 8, 6, 4, 2
Jerk - Mostly push jerk to begin, move to split jerk when proficient with push. Start with technique as always, when you're solid, begin to add some load and some volume of work.
Met-con:
Tabata Surprise
Grrrreat!! Loved today's WOD!
ReplyDeleteWarmup: x2
DWD/Cobra 10
Back Ext 10
Box jumps 10- 12"
Hand walks 6reps
S/S:
Push Jerk 12,10,8,6,4,2 - 25#, 35#, 40#, 55#, 60#, 60#
WOD: Tabata Surprise (supplies!!!!) 20sec on, 10sec off 3min each
600m Run 2:42
Squats L-15 M-18
Airdyne L-63rpm M-68rpm
Situps L-7 M-11
155 two round max on push jerk..ill be happy with that until tomorrow.
ReplyDeleteTabata
AS 12
AD 15
SU 12
Back squat:
ReplyDeleteMax 95# (PR)
(former max was 75#)
100 inverted rows with 25# weight vest
Rowed 1000m for a warm up
ReplyDelete12,10,8,6,4,2 = 115,125,135,145,175,200
4 RFT of:
400m run
50 - air squats
DNF the MetCon, stopped at 2 rnds, something didn't feel right. Keep telling myself to ease back in but its frustrating.