A clean death yesterday and some busy operator and Frogger is road kill this morning.
So yesterday I felt like I had been dragged through the streets. Everything hurt and it was just one of those sucky days at the gym. So I really struggled to figure out what to do. According to what I had programmed I was suppose to run however I haven't been running enough and that just was not going to play out right. So it was one of those lets do this and then how about this. By the end it was a good work out.
Warm Up
7 rounds for time (13 min)
10 Push Ups (chest to deck)
15 Air Squats
20 Sit Ups
Skill Work- a clean death.
It is very important to break movements down and work through the different aspects of the lift. This was a great way to work light weight and work different aspects. I made it through eight rounds.
This is a death by so each minute increases by one.
1 Wall ball squat Clean
1 2 Handed kettle bell clean.
The wall ball cleans help with the squat and the kettle bell clean helps with the hip drive. By round eight I was feeling it. Something to keep working on
WOD
15-9-7
225 Dead lift
Toes 2 Bar
Then spent a little time working cleans at 155 and bar muscle ups. No real scheme just working with movements for about 15 minutes.
Todays Wod sorry for the long post!
Warm Up
5 Rounds
200 meter row
5 30 inch box jump
5 Wall balls above ten feet
Wod 1
Emom of 3 back squats for ten minutes at 205
Wod 2
Emom of 3 hinge lifts at 235 for ten minutes
First time doing hinge lifts great way to strengthen the lower back. For both of these lifts it is suppose to be 80% of your one rep max which you are suppose to work up to. I choice weights that were heavy and worked up to that weight but more than likely not a true 80%. Still feeling a little beat up.
Wod 3 -- Frogger is road kill
100 Shoulder to Shoulder with 45lbs sand bag
Set up one 45 lbs sand bag and one 85 lbs sand bag on the side of the gym you are going to start set another 45 lbs pound sand bag on the other side of the gym.
Ever time you break (have to pause for more than five seconds or set the bag down) you do 10 Burpees and then long jump across the gym to the other sand bag. I averages about 15 shoulder to shoulder before I broke. When you get back to the 85 lbs sand bag do one sand bag get up on each side.
This took about 20 minutes I did it for work capacity not for time.
Warm Up
7 rounds for time (13 min)
10 Push Ups (chest to deck)
15 Air Squats
20 Sit Ups
Skill Work- a clean death.
It is very important to break movements down and work through the different aspects of the lift. This was a great way to work light weight and work different aspects. I made it through eight rounds.
This is a death by so each minute increases by one.
1 Wall ball squat Clean
1 2 Handed kettle bell clean.
The wall ball cleans help with the squat and the kettle bell clean helps with the hip drive. By round eight I was feeling it. Something to keep working on
WOD
15-9-7
225 Dead lift
Toes 2 Bar
Then spent a little time working cleans at 155 and bar muscle ups. No real scheme just working with movements for about 15 minutes.
Todays Wod sorry for the long post!
Warm Up
5 Rounds
200 meter row
5 30 inch box jump
5 Wall balls above ten feet
Wod 1
Emom of 3 back squats for ten minutes at 205
Wod 2
Emom of 3 hinge lifts at 235 for ten minutes
First time doing hinge lifts great way to strengthen the lower back. For both of these lifts it is suppose to be 80% of your one rep max which you are suppose to work up to. I choice weights that were heavy and worked up to that weight but more than likely not a true 80%. Still feeling a little beat up.
Wod 3 -- Frogger is road kill
100 Shoulder to Shoulder with 45lbs sand bag
Set up one 45 lbs sand bag and one 85 lbs sand bag on the side of the gym you are going to start set another 45 lbs pound sand bag on the other side of the gym.
Ever time you break (have to pause for more than five seconds or set the bag down) you do 10 Burpees and then long jump across the gym to the other sand bag. I averages about 15 shoulder to shoulder before I broke. When you get back to the 85 lbs sand bag do one sand bag get up on each side.
This took about 20 minutes I did it for work capacity not for time.
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