Tuesday, September 20, 2011

Run, HSPU

 Meg getting back under load.  Good to see!
Buy-in
Warmup (10’)
Skill (5’)
  1. arms and body tight and straight.
  2. push leg off ground.
  3. maintain split for now, find balance; work to hold 5 - 10 sec.
  4. eventually, bring legs together, 
Strength (10’)
  • 3 x 5 Back Squat [mpg]
WOD
3 Rounds:
Time limit:  20 minutes
Cash-out
Stretching (5’)
Test/retest: scarecrow arms - shoulders back, elbows out, hands down.
  1. On back, barbell at junction of bicep and delts, rotate arm.
  2.  pain ball on upper pec near shoulder.

3 comments:

  1. CW: 14:04. Inchworm push-ups. My form was not very good. Position was good, but I kept pushing up, out of the plane of movement (diagonal.)

    Congratulations Meg on the freestanding handstand! Yowza!

    ReplyDelete
  2. 13:12. Bike 1200 m, HSP to 8" target. Good to get back to HSP.

    Back squat from floor: 65, 85, fail @ 95. Need to keep at those cleans!

    ReplyDelete
  3. 13:33 Inchworm pushups. Not too bad for being out of the White gym for a month.

    Freestanding handstand was awesome! Very sorry to Charles for letting him fall over like a white pine during the skill exercise. I will try not to let go, scream, cover my eyes, and laugh the next time. ouch.

    ReplyDelete

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