Wednesday, 05 Jan, 2011
Posted by Mandee on January 4th, 2011
16 responses
Warm-up:
Spend 6-8 minutes working on overhead position with Trigger point balls only (don't go hide by the rubber bands on the pull-up bar!) Then execute the following for five minutes, adding load to the bar progressively until at work-weight:
2 shoulder press,
3 push-press,
4 Push-Jerk
Workout:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Compare to 100929.
Cool-down:
6-8 minutes time spent applying the trigger point ball to the low back bits. (sit on it)
The Science of God
"Any astronomer can predict with absolute accuracy just where every star in the universe will be at 11:30 tonight. He can make no such prediction about his teenage daughter."
- James T. Adams
16 responses to "Wednesday, 05 Jan, 2011"
January 5, 2011 at 1:14 am
Glad to be back after the flu.
January 5, 2011 at 1:26 am
PR by 1 rnd + 9 reps, and last time we used racks instead of cleaning from the ground as we did today.
Thanks to Tracy for reminding me to dip into the next PP as I was bringing the weight down each time. No idea why I don't remember those simple things that can make huge differences.
January 5, 2011 at 9:42 am
WOD: 8Rnds @ 50# & 20"
The push press was VERY hard on my lower back towards the last half of the WOD. Lots of heat and stretching tonight!
January 5, 2011 at 9:54 am
January 5, 2011 at 9:59 am
January 5, 2011 at 10:41 am
January 5, 2011 at 10:57 am
January 5, 2011 at 12:38 pm
January 5, 2011 at 12:47 pm
January 5, 2011 at 12:49 pm
January 5, 2011 at 12:51 pm
PR by 1rd +14 (from the last Jack in October), but like Tye said, it was a little different last time. Women's rx'ed weight last time was 85# in addition to PP being from the racks.
I think the soreness of Murph is creeping in.
January 5, 2011 at 1:11 pm
Is it ok for me to come in during the 6 am class and do some rowing for some active rest?
January 5, 2011 at 2:31 pm
Sorry Tye, couldn't let that one pass.
January 5, 2011 at 2:36 pm
January 6, 2011 at 12:46 am
I did all seven rounds on the 24" box though...first time ever jumping 24"!
January 6, 2011 at 12:52 am