Warm up: run 400m and then take 10min to actively stretch. Do heel to hand mountain climbers, double feet mountain climbers, hydrants, hip flexor stretches, pigeon. Then perform 3x10 back ext.
STR: shoulder press- 3x3 use 85-90% of 1rm. Last set do amrap.
WOD: 5 rounds of
8 hang power clean
15 push up
8 chest 2 bar pull up.
Core: 50 back ext or goodmorning and 50 reps of ab movement of your choice.
Chris- all this can be done with dumbbells. Skip the goodmornings due to the hammy.
skip to main |
skip to sidebar
Quote of the Day
"There are two kinds of people in the world: 1.The ones that protest and complain and want fairness despite never having earned it, and 2. The ones that fight their tails off to be important and make a contribution. You have to earn the right to be treated fair. The people that have a problem with that are scrubs."
-Jim Wendler
-Jim Wendler
Friends and Info
Blog Archive
-
▼
2009
(127)
-
▼
November
(24)
- Turkey Hangover
- Ready for a week of diet?
- Burn off turkey.
- Happy Turkey Day
- Row, Pull up and Burpee
- Monday, Monday, Monday with a 7 liter Hemi!
- Pic of the Day
- thursday and friday
- Recovery?
- Killer Karen!
- Modified Tillman
- Whoa.
- Helen
- What is your excuse?
- Booyaka!
- Warm up: Set PR for 1mile runWOD50 wall balls for...
- Copy Me?
- Rain Rain go away!
- I thought you would never get here!
- Back in the saddle.
- Off day from strength
- late post due to a bum wheel.
- Starting Strength Program
- Food Challenge
-
▼
November
(24)
1 Shout out:
Sorry for the late post, but just got back to be able to do this WOD. I always like me some hang power cleans. Got some great looks as always toting the bar all the way down the hall into the room with the pullup bar at globo-gym. Used 115# on the shoulder press and did 95# on the HPC. Stretching was good for the hammy, I think its getting better.
Post a Comment