AM
A. Squat snatch; build to a tough single for the day in 4 tough sets
Worked up pretty much OTM. Didn’t have a lot in the tank today but at least the squat didn’t feel like the hard part anymore.
85 105 115 125 135 145 150 155 160 165 170
B. Squat clean x1/hang squat clean x1/Pause front squat x2 – build to
a tough single of the complex
105 125 135 145 155 – hips started coming up first there
C. Front squat; 5 tough singles; rest 3 min
195 no bounce
D. Hip Belt squats; 10-12×3; rest 2 min
70# kinda fun
+
10–>1 unbroken hang squat clean for time 115#
6:04 – I think I had to wait for my breathing to slow to pick up the bar more than my legs to be ready again.
PM
A. Push press x6/Push jerk x4/Split jerk x1 – 5 tough complexes; rest
3 min bw complexes
145 150 150 155 155
B. Strict ring dips @41×1; 10 for time x6; rest 3 min (on perfect tempo)
1:22 1:44 2:12 2:51 2:53 3:30 – lotsa singles like LOTSA
C. Weighted vest strict hspu; accumulate 30 perfect reps (10#)
19 1/2 min. tried to wait long enough so I didn’t start arching or sticking my head out on them. 28 singles haha
D. FLR on rings in full external rotation and hollow body position –
accumulate 3 min of perfect form
Felt this in my pecs
E. 45 degree externally rotated bent knee L-sit support hold on
paralletes; accumulate 3 min perfect form
These I just feel in my abs not so much arms.
AM was about a 5 and PM a 3 or 4. Getting better each day. Right quad gets right from squatting but no pain. Just keep mobilizing I guess.
October 8, 2014
Categories: WODs . . Author: Talayna Fortunato . Comments: Leave a comment