Thursday, September 17, 2015
(11AM) Ericka, Sam, Bill, Tim, Tom and me
Started with PVC and did slow overhead squats, then up and down both long stairs, then 3 rounds of 10 overhead squats with PVC, 10 box jumps (12”) and XSym movements (hold T then 5 quick bobs, snow angels, and ATYT)
As Many Rounds as Possible in 15 minutes. 2 Overhead Squat 115/75#, 2 Box Jump (step down) 24/20”, 200m Run. Increase by 2 each round, 200m is constant. L2: 95#, L1: 75#
I started working up a weight from 35#, but was really unsteady. I went to 45#, 55# and finally 65# before backing down to 55# for the workout. I used 20” for box jumps. I never really got going during this workout. My OHS was limited by form and I was not pushing the run for fear of aggravating the groin injury which I now consider “healed” but not 100%. I ended up doing 5 + 24, coming in about 20 yards short of 6 rounds when time was called.
Mobility – We finished with pigeon stretch and barbell roll over quads. I added banded wrist mobility and foam roller on back and hamstrings.