Thursday, July 30, 2015
(11AM) Ashley, Michael, Tim and me
3 rounds of 25 Jumping Jacks, 10 Crossover SymmetryOverhead, 3 Presses in Split Leg Barbell (45#), 30 seconds of foam rolling the Lats each side.
Push Jerk in Split From Front Rack, 5x3 reps/leg (75#). Working on spending time in a good split, not a max effort. Feet should be spaced around 2PM and 8PM on clock face, hips tucked under (not pushed forward). Dip, drive, get under. It will feel like a big bend in the back knee when I got under.
Complete as many rounds as possible in 12 minutes: 30 reps (15/leg) Plate Overhead Walking Lunge, 15 Ring Dips. Plate must be locked overhead with straight arms and back knee must touch the ground. L3: 45# plate, L2: 25# plate, parallel bar dips, L1: 15# plate, triceps dips on box or parallettes.
I knew this would be tough and scaled accordingly. I opted for a 15# plate and started with parallel bar dips. I only made it through the first round. Starting with the second round, I did more and more jumping dips. As the timer clicked down to zero, I ended up with 3 + 32 rounds. I completed the 15 each leg and 2 of the dips.