Kirsten works her front squat at the Lansing house.
Buy-in
Warmup (10’)
Skill (10’)
Gymnastic Volume
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes.
stay within 2 reps for all sets.
Record reps and total to comments.
WOD
3 - 3 - 3 - 3 - 3
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 294/365: Shoulder-What to Fix First, and Wii Mob
Thoracic spine workout:
1. roller or double pain ball, hug and twist.
2. roller or double pain ball, hands overhead.
3. roller, hips up, hands down, drop hips. super friend can help pressing down.
If Meg sends me a whiteboard from Houghton, I'll repost later.
CW:
ReplyDeleteGymnastic volume: push-ups (we don't yet have a pull-up bar that I trust.) 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3. Not too tough. Next time, 4s.
Front squat: No rack, we had to clean the weight first. 85 - 95 - 105 - 115 - stopped early. My body said 'enough' and I've been worn out from working on the new shop. A good workout is good enough for me.
Gymnastic volume: Strict pullups (we DO have a pullup bar that I trust!): 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2- 2. Next time, 3's.
ReplyDeleteFront squat: From the clean: 65, 75, 85, (95), 75, 95! Had to re-work my clean technique (surprise) and eventually went with cleans from the ground rather than hang-cleans due to increased acceleration. This gave me a new PR for the clean. I still need to really work on hang clean technique, though.
Meg Gymnastic volume (pullups with green band) 6-6-6-6-5-5-5-4-4-5 (I think).
ReplyDeletePasi Gymnastic volume (pullups) 5-5-5-5-5-5K-5K-5K-5K-5K
Front Squat from the rack: 65-75-85-90-95 same for Pasi as he hasn't done much front squat with us yet (and he was exhausted).
Then we tried to get some single rep PRs since Pasi didn't have any. So I got to 105# (PR), but I think I could have even gone heavier. Pasi went to 125# and he felt he could have gone heavier, but didn't want to push it.
This was the first time ever that I felt really good with my form.
Will send pictures (and video!) tonight.
Meg, Pasi,
ReplyDeleteGreat job! Sounds to me like you had a good, solid workout. I am anxious to see the pics and especially video! Keep it up. :)
@Meg and Pasi: Nice! Good smart working out. Looking forward to seeing the form on video!
ReplyDeleteWe biked yesterday, CF again today (Thursday.)
Ciao,
Charles