Announcement: We will meet in the Arvin 3rd Floor Weight Room at 0530.
Strength Work: Overhead Squats: 3-3-3-1-1-1
Start with a light weight (just a bar or PVC pipe) to focus on form and technique and then slowly start adding weight. Once you get to a weight where a set of 3 is challenging for you, count that as set #1. Continue to add weight, as appropriate, in order to find your 1 RM.
WOD: 3 Rounds for Time:
- 21 Kettlebell Swings (53#/35#) - use Dumbbells if KBs are not available
- 21 Sumo Deadlift High Pulls (95#/65#)
- 21 Push Press (95#/65#)
Recommended Warm-Up:
- Spend 5 minutes on Mobility drills / Dynamic Stretching
- Skill work - Pistols. Work on 1-legged Pistol progressions (hold onto a machine or pole if needed to help you keep your balance, focusing on FULL RANGE OF MOTION)
5 comments:
Tabata..
Treadmill sprints (2% incline. 10 miles per hour)
pushups
sprints
abmat situps
sprints
Overhead squats
65 lbs 3-3-3
75 lbs 1-1-1
WOD
Round 1 - as presribed
Round 2 - 25lb swings, 65lb sumo, 12x65lb push press, 9x55lb push press
Round 3 - 25lb swings, 55lb sumo and push press
15:10 - Not easy.
Jacquie, so sorry I missed it this morning. Great job on the WOD!
Meant to get in this morning. Last night, did:
4x
12 one-armed kettlebell clean and jerk
12 wall ball shots
12 pull-ups
run 500 meters (Supe's Loop)
23:51
OHS: 95, 105, 115, 135, 135, 135
15:51
**had drop the weight to 75#...that was a lot harder than I had envisioned...
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