Fast roping onto a rooftop Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Shoulder Press (w/ Bands) - Set a new 5 Rep Max
WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups
Post weights and time to comments.
5 comments:
STRENGTH
-155# 5RM w/o bands
SKILL WORK
-105#
-235#
WOD "J.T."
-As RX in 12.27
*New PR on the strength today! Groin doesn't seem to be getting better, went light on the Skill Work and still felt it strain. Added a lot of time to "JT" but now that I'm making sure I do everything strictly as RX (full range of motion) I'm happy with my time.
Strength:
Shoulder Press - 1 x 5 x 60,5 kg
Had to push-press the last rep, so not really a PR.
WOD:
"J.T."
21-15-9
- Handstand Push-ups
- Pull-Ups (instead of Ring Dips)
- Push-ups
Time: 12:10
Not too great a rom on those HSPUs yet. Still, I'm working on it!
Str- 125 with chains
WOD: "J.T." RX'd 9:28
then rest 5 mins
20 squat cleans @ 155
run 550
11:48
took a few days up so im tryin to catch up..and get ready for my level 1 certification this weekend!
What!!! You're getting you level 1 cert!? That's awesome, way to go dude. Are you gonna start training people or are you going for the knowledge? Either way, I'm proud of you.
Bryan, that's awesome! You're gonna have a blast and learn a ton! Let us know how it goes!
- Alex
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