Meg stretching the hip flexor
Buy-in
Warmup (10’)
200m Run
Skill (5’)
CFE drills:
- Posture
- Hops
Strength (10’)
- Shoulder Press [ wmv] 3 x 5
WOD
For time:
- 200m Run
- 8 Muscle-up [wmv]
- 400m Run
- 6 Muscle-up [wmv]
- 600m Run
- 4 Muscle-up [wmv]
- 800m Run
- 2 Muscle-up [wmv]
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’) - Episode 205/365: The World Record Bencher Has a Solution for Your Shoulder Tweak
- band on wrist, face band, ext. rotate & back in the socket, int. rotate & relax. More? add more ext. rotation with hand or friend.
- band on wrist, sideways to band, ext. rotate & back in the socket, int. rotate & relax. More? add more ext. rotation with hand or friend. Keep arm straight like a pipe!
- If injured, add compression with compression band wrap.
CW: 15:38 MU scaled. Not too much pressure on the run, I want to get my technnique more together before going all in.
ReplyDeleteProgramming: MU and running seemed to tax entirely different systems; there was no need to pause between movements. Is that a good or a bad thing?
17:13: MU scaled-the first 8 with the band assist. First run in a long time, and lungs still recovering, but felt awesome to be outside. Pose technique still needs a lot of work (quicker feet, head up, pulling with the hamstring, etc) but I'll get back into the groove.
ReplyDeleteAlmost forgot...hit my max with the shoulder press at 60#. Where do we go from here?
ReplyDeleteYou'll do great, you've already got the Pose program in your head; cool!
ReplyDeleteIf you want to read ahead, google Wendler 5 3 1. No worries, I'm on it! Congratulations on the max!
Ciao!
Charles!