PERC WOD:
15 min AMRAP(As Many Rounds AS Possible)
15 sit-ups
10 Dips
15 leg lifts
immediately followed by
150 Bicycle crunches for time
(75 each leg alternating)
Post Rounds and time to comments
OPT Big Dawg Training:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
PM
7 sets:
Row 90 sec @ 95% Rest 10 sec
35 double undersrest 2 min
MDP AM
A: 65/75*4
B: 140
C: 95/105*3
I need to work on shoulder flexibility, right shoulder felt weird during C.
PM:
PM:
465,459,447,451,455,443,449
Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.
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