20110721

Friday W.O.D. - Day #2 of 3:1 Cycle


Warm Up:
  • Foam Roller - Free Elements
  • Bushman Pose x1 minute
  • Long Stretch - Alternate  x8 total
  • Rolling Pistols - Alternate  x 14 total
  • Pass Thru's x14
  • Air Squat x14
  • Bear Crawl x40 yds (20 out 20 back)

Stability:
**DB or KB Load/Scale as needed
  • Windmill Pose  - Alternate x8 total
  • Turkish Get Up - Alternate x8 total

Strength:
**Work rep ladder up to challenging 3 rep set and begin
  • Deadlift  3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1

Stay Strong!
-Johnny
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6 comments:

  1. MachoManJuly 22, 2011 at 7:26 AM

    DL 3@145 2@165 1@185
    PJ 3@105 2@115 1@125

    ReplyDelete
  2. hermitizerJuly 22, 2011 at 7:37 AM

    DL max 285# (PR)
    PJ max 165#
    didn't keep track of each round...nice break from the metcons today.

    ReplyDelete
  3. DannyJuly 22, 2011 at 9:13 AM

    Hey guys! Surgery was Wednesday soar today. Very soar. Keep training hard. I'll be back soon!
    ~Dan

    ReplyDelete
  4. Johnny D.July 22, 2011 at 9:27 AM

    Stayed with 315 on DL. Never got into a good groove. Bar felt heavy today. Push Jerk - stayed with what I could clean and used steel so no drops. 195# on singles. Congrats on PR Mike! Danny - we're all wishing you a quick recovery! Congrats again on the cert!

    ReplyDelete
  5. hermitizerJuly 22, 2011 at 9:38 AM

    @Danny

    http://some.ly/aAAMEq

    get better!

    ReplyDelete
  6. lrb3July 22, 2011 at 3:17 PM

    DL: did all with 70# db, which is the heaviest this place has. No barbells.

    PJ: started with 55# db, 60# db, and finished with the 2s and 1s with 65# db as I couldn't balance the 70# db in one hand.

    Cashed out with 4000 row.

    ReplyDelete

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