Workout of the Day
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A.
Three sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar
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x 6 reps each arm
Skin the Cat x 3 reps
B.
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
C.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
Please adhere strictly to the 30 second rest periods. If you don’t have strict chest-to-bar pull-ups, get your chin as high over the bar as possible.
D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (24kg/16kg)
100 Double-Unders
A. Done
B. up to 225#, wrist not allowing more
C. 12-8, 12-8, 10-6, 10-6
D. 10:06 Rx
A. Done
B. 135, 158, 180, 195, 195, 205, 225 Did the jerks off of blocks. saved my elbow and shoulder.
C. Only 3 rds. RDs killing the shoulder. RD: 10, 8, 6 PU (Not C2B): 10, 7, 6
D. 14:36 Took 7 minutes for C2B but I got them all in. KBS 25, 15, 10, 10, 10, 5 DUs 50, 25, 25
Nice job on the split jerks Greg. Your not alone, RD’s kill my shoulder too
A. Done
B. Up to a PR of 205#
C. 10/5 (This is the first time I have done strict C2B. I was able to get high enough, but flexibility kept me from touching the bottom of my clavicle to the bar on more than 5 reps.
D. 11:54
A. Done
B. 90,105, 120, 135
C. Had to skip this today
D.12:41 (chest to bars were slow)
A. Done. Added strict HSPU practice. Better
B. 155,185,205,230,230,240,240. I’m trying to relearn this movement the right way so I’m holding back
C. 11-5; 8-5; 8-4; 6-4
D. C2B felt metal-on-metal terrible. Got to 20 and stopped. Started over w reg pull-ups and got 8:59. Head wasn’t in the game by the time I got to D.
Have you tried the jerk drill? Check out this blog and practice this drill every time you jerk: https://www.crossfitinvictus.com/blog/how-to-work-on-your-split-jerk/
A. Done
B. 60kg x3, 70kg x2, 80kg x2, 85kg x1 (miss), 85kgx1, 87kg x1, 89kgx1, quickness is key, felt good, finger getting better enabling better rack position but still not 100%.
C. Ring Dips 8,7,6,6, Chest to Bar strict 5,4,3, 2 almost 3
D. 10:45
10 unbroken CTB, then 6, then a couple set of 3 then singles, about 3:45 at end of CTB
KB, 1st set 22, then 14, then 10s
DU, 16, then avg sets of 10 (wasn’t breaking up intentionally, just missing)
Today is my active recovery day. I’ll hit this up tomorrow.