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SWOD: Hollow Rock.
Practice the position lying, standing, hanging, etc. Then go for max time on the floor, using a partner to check to make sure you spine stays extended and lower back flat against the floor the entire time.
Metcon: Try to add weight each of the 15 sets:
-Shoulder Press 1-1-1-1-1
-Push Press 3-3-3-3-3
-Push Jerk 5-5-5-5-5
Complete all sets of one exercise before moving to the next. Make sure you get a proper amount of rest (at least 2-3 minutes between sets). You will need it in the later rounds.
Post weights to comments. cc
35/60, 65/85, 90/110
ReplyDeleteKnee Rehab Strength WOD:
ReplyDelete- Power Snatch: 210x1, 170x 3,3,3
- Shoulder Press: 200x3, 180x5, 160x7
- Pull Ups: +70x3, +35x5, Unweighted x7
Strict Press: 95x1, 100x1, 105x1, 110x1, 115x1
ReplyDeletePush Press: 120x3, 125x3, 130x3, 135x3, 140x3
Push Jerk: 145x5. 150x5, 155x5, 160x5, 165x5
METCON:
ReplyDeletePress - 135x1, 140x1, 145x1, 150x1, 155x1
PushPress- 160x3, 165x3, 170x3, 175x3, 180x3
PushJerk- 185x5, 190x5, 195x5, 200x5, 205x5
SP: 170-180-190-200-215(PR)
ReplyDeletePP: 220-225-230-235-240
PJ: 245(3)-225-225-225-225*
Failed first set of jerks, then just tried to protect left arm from injury
CFE 10K
ReplyDeleteSP 65/115
PP 85/125
PJ 95/130
CFE 10k 27:30 PR!! Very excited and nervous about the 1/2 on Sunday!!!
ReplyDeleteShoulder press: 65/75
Push press: 75/90
Push Jerk: 85/95
Swod: hollow rock
ReplyDeletewod:loved this wod. Made me realize how much I need to work on my form. Kept weight low and practiced.
Shoulder press: 70
Push press: 85
split jerk: 60