Friday, August 7, 2015
Coach Jeremy
(11AM) Val, Stephanie, Elka, Rusty, Michael, Ben, Elian, and
me
Warm Up
100m Jump Rope Run, 5 OHS with PVC, 60 foot bear crawl
forward, 60 foot bear crawl backwards, 15 candlestick to pancake.
This was a tricky warm up, but it definitely got my core and
shoulders warmed up.
WOD
Front Squats 5-4-3-2-2 reps @ 70%, 75%, 80%, 85%, 85+% of
1RM.
I warmed up with 45# and 65#. I estimated my 1RM at 135# so I started with
95# and the 5 reps felt pretty easy. I
jumped to 115# and then 135# for the sets of 4 and 3. Feeling confident, I went for 145# and 155#
for my last two sets. I finished with
160#, which is a new 1RM. Everything
past 125# was more than I have ever front squatted.
then
Every Minute on the Minute for 12 min: Even: 50’
Handstand Walk, Odd: 50 double unders. L2: 30’
and 30 DU, L1: 30 sec ME HSPU & 30
sec ME DU.
As I don’t have handstands, much less handstand walks, I
partnered with Elian and we did wheel barrow walks. In order to train for progression it is
important to maintain a hollow body position.
We traded off holding each others’ legs for 30’. I can’t string together double unders either,
but still managed 10-15 in a 1 minute period.
By the last two rounds of DU, I maybe got a handful.
Finished with some shoulder mobility and hamstring stretches.
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