Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side
Followed by…
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
Compare results to July 5, 2018.
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Shoulder press @55Kg
Push press @72.5Kg
WOD: 7:59 calories on C2 rower
Been missing all this warmup work I never bother doing when not following a program ?
40kg presses
50kg push presses
No assault bike so did 40cal row and 40 burpees to extra high target and then trained some pullups afterwards. Using bands to do burpee pullups just kills the flow of the metcon so didn’t bother with that.
Dad tendons in left shoulder complaining a bit when pressing, but felt pretty good after warmup drills and some extra scapula pushups.
Yesterday evening additional: some 95 kg sandbag carry and 4 sets supine grip ring rows from a box @21X1 x8-10 This blew up my back and neck a bit. A. Strict press E2M x3-4 5x50kg/4×60/3×65/3×65 B. Push press E2M x3-4 4×70/4×75/3×80/3×80 Felt solid, beside low back felt tender. Would you guys recommend wearing a belt here? C. 40 cal AB 2:30 30 Burpees steady and efficient 20 strict pull ups 5.5.3.2.1,1,1,1,1 Score: 8:01 Warmup was great, thank you so much for the additional input! I enjoy this a lot! I actually was thinking about a resting today, but I am… Read more »
s.p 135 135 140(3) 140(3)
p.p 155 166 171 176
b
The clock has turned off.
A. Strict 75×4, 85×4, 95×4, 95×4
Push press 95×4, 95×4, 95×4, 95×3
B. 7:15 scaled
40 cal row
20 burpee pull-ups