No action photos today, so here's a Thanksgiving Day picture of my mom's friend's dog, Einstein.
Congratulations to Pasi on his first Onramp WOD with a time of 7:21! We'll make him famous another day.
Buy-in
row tehnique 500m
CF Warmup
2 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat with broomstick
- Sit-up
- Back-extension
- Pull-up
- Dip
Strength
WOD
- Push press 3-3-3-3-3-3-3 reps
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 98/365: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
- Thoracic spine over double ball, hands overhead.
- between ribs on single ball above, below, inside scapulae, arm overhead.
- doubled blue or green band in line with arm, ext. rotate, sink down, wind it up.
- Front rack with band from low behind
- internal rotation front rack up against wall.
- internal rotation arm under back, have shoulders pressed down.
- internal rotation, bully stretch.
- flexion band distraction out the side, kettlebell weighs down shoulders.
CW: 3RM 120#. Maybe I could have gone heavier, but not a lot!
ReplyDelete3RM 70#. Should have started lighter to work up slower...I did technically get 3 at the 72#....but I did jerk it up there. What can I say...I like the jerk!
ReplyDelete3RM: 80#. Tried twice for 85# but failed on the third try both times...80# is my true 3 rep max. So: I'm putting 85# for my PR for a single rep max! I now know what to shoot for next time.
ReplyDelete