Monday, November 8, 2010

Thrusters, Rope lowers

Gettin' strong, gettin' fancy.


Buy-in
Shoulder & hip prep (Kelly Starrett)
    Skill 
    Skill Transfer with 15# bar:
      • Burgener WU
      • From squat, press behind neck (check mobility.)
      • From standing, push press behind neck
    Pose drills
      • Hamstring pull with relaxed foot.
      • Partner lean
      • Forward Lunge 2 rounds: 10 each leg, run out.
    Strength
    • Squat 3 x 5
    WOD
    Pack:
    Complete as many rounds as possible in 12 minutes of: 
    • 25 pound dumbbell Thruster, 9 reps 
    • 3 rope lowers
    Women - 15-20#
    Time limit:  12 minutes
    Cash-out
    Stretching
    test: rowing catch position.
    1. double ball under thoracic spine, arms overhead 100 x.  Move the ball up throughout.
    2. roll out head of quads above knee, extend each leg 50 x.
    3. sitting pigeon pose, hip forward (sit up tall,) wind up chest, head. 2 min. each way.

    2 comments:

    1. CW: 9 rounds +2 thrusters. O.k. pace, good weight. My hands got tired.

      ReplyDelete
    2. Whew! Another AMRAP! Random? Hmmmm.....
      The thrusters added up; nine reps doesn't seem that bad, does it? Try doing 10 rounds; at the end, I was wishing it was 4 reps instead!
      My total: 10 rounds w/ 15# and 8 extra thrusters.

      ReplyDelete

    How'dja do? Waddya think?