Buy-in
NORCAL Warmup
WOD
Best of 3 attempts each:
- Clean, 1 rep
- Bench press, 1 rep
- Overhead squat, 1 rep
Clean is from the ground, power or squat.
Cash-out
Stretching
Mobility Homework - Episode 102/365: Shoulder Relationships 2: The movers
arm to the body pecs/lats mostly internally rotated oopen up internal rotators
Test: chin hang chins vs. pulls
- band on wrist, straight out the side, thumb on top, turn away.
- high rack, elbow against wall, other hand weight down wrist - tricep stretch.
- band on wrist, lat overhead position
- ball on pec, band on shoulder, lay on tummy.
- ball behind shoulder at wall, open and close arm.
CW:
ReplyDeleteClean: 125
Bench: 135
OHS: 105
----------
Total: 365
PRs all around. Clean and OHS technique and form still need work.
Clean: 85#
ReplyDeleteBench: 100#
OHS: 55#
Total: 240. My weak point is the OHS due to shoulder issues; also need to do a ton of more wall squats to firm up the midline in a more vertical position.
Clean: 75#
ReplyDeleteBench: 75#
OHS: 75#
Total: 225. PRs all around. First time doing the bench for strength. Really need to work on focusing and maintaining the focus all around.