Wednesday, 12 June 2013

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:

Mickey said...

Tabata..
Treadmill sprints (2% incline. 10 miles per hour)
pushups
sprints
abmat situps
sprints

Jacquie said...

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.

Anonymous said...

Jacquie, so sorry I missed it this morning. Great job on the WOD!

ErinM said...

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

jswobe said...

OHS: 95, 105, 115, 135, 135, 135

15:51
**had drop the weight to 75#...that was a lot harder than I had envisioned...