-Close grip bench 4x8
-3 sets for max reps of chin-ups
Then For Time
10 Shoulder to OverHead Any Style (165/115)
800 meter run
10 Shoulder to OverHead Any Style
800 meter run
10 Shoulder to OverHead Any Style
(70 % of your one rep max split jerk)
Post WOD
Shoulder mobility work
actually had some company today at 9am.
ReplyDeleteclose grip bench: worked up to 135#
chin-ups: 12-6-6
metcon @ 135#: 12:50...got beat up. push pressed the grand majority of them, which may have slowed me down. broke sets into 5/5, 4/3/3 (failed last rep and had to power clean and jerk it, awful), then last rd was singles and doubles. 800 splits were 3:00 and 3:20, holy humidity.
post: shoulder mobility and stretching and some more sweating.
CG Bench: 75-125
ReplyDeleteChins: 16-8-6. The 20# of extra bw I've picked up is definitely felt on these. Was at 175 this a.m. only 20# more to go before I cut back to 185.
Metcon @ 135# - 11:43. Worked on push jerks because I haven't really done them before. Failed 2 reps because I didn't drop low enough and lock them out but otherwise they went well for not having done them before. Didn't pay attention to the 800 times but the new Merrells felt good on the run.
Close grip bench: up to 85#
ReplyDeleteChin-ups: 3-3-7(last round with purple band)
Metcon: 11:13 @ 85#. Had to split jerk everything, that was the only way I was going to get good reps. Unbroken/5-3-2/3-2-3-2
5 round
ReplyDelete400 meter run
10 box jump
10 pull ups
10 burpees
2800 ft altitude
Haven't gotten my ass totally kicked in a while, so today was the day!
ReplyDeleteclose grip bench 4x8
135, 155, 185 (4), 155
chin ups - 16, 7, 7. I’m actually better at pull ups than I am at chin ups, never really do these.
WOD RX - 13:07. Shoulder to overhead - no problem. Overhead to shoulder - problem. Could not find a way to comfortably get it down, hurt my wrists, got a negative on the way down and sucked the energey out of me, and knocked me around...apparently there's another technique I need to learn.
close grip bench 95 135 155 175X4
ReplyDeletewod 165# 12:26
chin ups 2-2-4, last set used red band.
Bench @ 155
ReplyDeleteMetcon as Rx'd 12:18
Run's could have been faster. I put in a few miles yesterday and it showed. Glad to be feeling better thats for sure.
Bench @ 155#
ReplyDeleteMetcon Rx'd 12:18