Wednesday, May 26, 2010

Jerry



Buy-in
Warmup
  • Jump rope, 
Singles 3’
One foot 1’
Double unders 1’
Gymnastic warmup/skills
Upper-body pulling 
5 rounds of: 
  • 3 x Kip attempts
  • 5 x Dead-hang pull-ups
(band assisted if necessary) 
Core/low back 
3 rounds of: 
  • 10 sec. Tuck L-hang
  • 10 x Kettlebell swings 
(16/12 kg)
Kirsten:
Upper-body pulling 
3 rounds of: 
  • 5 xDead-hang pull-ups 
(add weight if necessary) 
  • 3 x Muscle-up rows
  • 3 x kip 
(if learning the butterfly kip) 
Core/Low Back 
3 rounds of: 
  • 10 sec. Tuck L-sit on the rings
  • 10 x Back extensions

POSE
    • Static pose, 3xR, 3xL
    • Change of support, 3 x 8

    Strength 
    • Press 3 x 5,  weight +5 (+2)
    WOD
    “Jerry”
    For time:
    • Run 1 mile (800m)
    • Row 2K (1k)
    • Run 1 mile (800m)
    Who is Jerry... scroll down until you find him.
    Cash-out
    Stretching on box
    • Achilles
    • Shoulders
    • leg
    • hip; fore, back, out.
    • Cat/cow

    2 comments:

    1. CW 35:05
      1 mi 14:14
      2k 2:04.4 avg/500m
      800m not too tired, but form was breaking down in the first mile. Sides of the knees tightening up - ITB? Ice good. Stretching good. Hurt bad.

      Dan 18:44
      800m
      1k
      800m

      ReplyDelete
    2. KW 26:47
      1 mile run
      2K row
      1 mile run
      My goal was to break 30 minutes. I did it. Hooray! I used my iPod to power me. On the second mile run, the tune that was playing was a mellow SambaGuru tune. Good for relaxing, but needed more "up". Next tune was I don't know what...must have been a mellow tune with a low, long introduction that I could hardly hear...what the H___! I then hit forward and arrived on Led Zepplin. Now, that's better! Zoom-zoom to home.

      ReplyDelete

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