Buy-in
NORCAL Warmup
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Cash-out
Stretching
Mobility Homework - Episode 79/365: Best Shoulder Mob Ever
Test: front rack external rotation.
- lay on back with arm up, low band side distraction, KB overhead, lock out elbow with other arm; externally rotate. collect 1-2’ each arm.
- arm overhead, elbow bent back, high band distraction behind and to the side on upper arm, arm to head with other arm, contract-relax 2’ each.
- On back, arm toward front rack external rotation, ball between scapula and spine. 2’ each.
CW: 460#
ReplyDeleteOHS: 90#
Front Squat: 175#
Back Squat: 195#
I was deceived at first about the overheads; We were using the 35# womens bar. I thought we were using the men's at 45#. It's o.k., though; my max was really a max.
55# OHS; 105# FS; 115# BS = 275#. PR's all around. Happy about this. Yay, barbells!
ReplyDelete70# OHS; 100# FS; 115# BS=285# PR's all around for me too...and no failures for a change! Guess I need to add more weight next time :) Really fun one.
ReplyDelete