20110705

Wednesday - Day#2 of 3:1 Cycle


Warm Up:
  • Foam Roller - Free Elements
  • Pass Thrus x10
  • Shoulder Pulls - Elbow Lead Cross Latera/Vertical x30seconds each
  • 45# Barbell Thrusters 21-15-9 w/1 Burpee BookEnds + Btwn. Rounds
  • Long Stretch x8
  • Para-Plyo x10
  • Hanging Hollow Rock x10
  • Pigs On Skates x20 steps
W.O.D.
Dead­lift
  • 5 Rm
THEN:
For Tx
15–12-9 reps of:
  • 95# Front Squat
  • L-Pull ups
Stay strong!
-Johnny






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5 comments:

  1. hermitizerJuly 6, 2011 at 7:00 AM

    235# dl
    7:08 some kipping second and last round. 90# squats.

    ReplyDelete
  2. MachoManJuly 6, 2011 at 7:07 AM

    Thrusters were a bitch.
    140# DB DL
    60# DB FS

    ReplyDelete
  3. AnonymousJuly 6, 2011 at 7:31 AM

    45# thrusters are a great way to get up in the morning! 315# DL...had more in the tank ...best I've felt for deadlift in some time! 5:12 Rx'd on wod L-pullups seem to crush me. Good times! -Johnny

    ReplyDelete
  4. DannyJuly 6, 2011 at 11:10 AM

    Sorry I missed. I dead lifted on the 4th. Went for a mtn bike ride last night. Shoulder actually felt pretty good. Mid-back is in a knot today and I had jury duty but wasn't selected. I'll see you guys tomorrow. Hope everyone has purged the system sense Tuesday morning. You looked about as bad as I felt!
    might try this one today if back loosens up?
    ~Dan

    ReplyDelete
  5. lrb3July 6, 2011 at 4:01 PM

    6:28--265#dl; 90# db front squats and negative pull ups.

    ReplyDelete

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