Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
- 3 x 5 Shoulder Press [ wmv]
WOD
3 rounds for time:
- 200m Run I [wmv][mov] II [wmv][mov]
- 2 Muscle-ups [wmv]
- 2 Deadlifts 85-90% [wmv][mov] (setup [wmv][mov])
Time limit: 15 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 318/365: Knee Pain On Stairs or Hills
Nice trick! I wish I had this in high school (too much jumping on the ski hill.)
CW:
ReplyDeletePistols, no bueno. I can't even make it to standing from a candlestick with both feet. I got some results with a band, about 3/4 down.
I've lost shoulder strength since overdoing it with HSPU. Press was 5, 4 / 5 with 75 / 65#.
WOD 5:24 MU progression, DL 185#. Good short WOD, a kind of sprint.
Shoulder press: 65lb. WOD: 7:05, with 165 lb DL and muscle-up progressions. Really careful with the running, emphasizing technique only. Payoff: No knee issues.
ReplyDelete