Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly inc 5 with 1 kg, 10 abmat back extensions, 10 knee highs, a few over and unders, 10 push ups against upper thigh high bar, warmed up muscles with 12kg bar for couple of deadlifts, hang power clean, push press, then a couple of thrusters. Then a couple more thrusters with 15kg
Puppies+
Three rounds for max reps (not to exceed 20) of:
10-25# thruster - I upscaled to to 22% of BW = 33lb / 15kg
Pull-ups (beginner or assisted okay) - blue band assist with feet together giving least assistance
Rd 1 = 13 NEW PR / 6
Rd 2 = 10 / 5
Rd 3 = 8 / 4
Different sort of wod but I enjoyed it. My wrists were not too happy after yesterdays cleans and by front delts were burning - went to failure on each round ie till I couldn’t complete a thurster and I couldn’t get my chin over the bar.
Cash out:- max reps push ups with increasing difficulty - started with lower thigh high bar which is 3rd pin from the bottom of rack = 8 and failed 9th.
2nd pin = 4 and failed 5th.
1st pin which is just below knee = 2 and failed 3rd.
Puppies+
Three rounds for max reps (not to exceed 20) of:
10-25# thruster - I upscaled to to 22% of BW = 33lb / 15kg
Pull-ups (beginner or assisted okay) - blue band assist with feet together giving least assistance
Rd 1 = 13 NEW PR / 6
Rd 2 = 10 / 5
Rd 3 = 8 / 4
Different sort of wod but I enjoyed it. My wrists were not too happy after yesterdays cleans and by front delts were burning - went to failure on each round ie till I couldn’t complete a thurster and I couldn’t get my chin over the bar.
Cash out:- max reps push ups with increasing difficulty - started with lower thigh high bar which is 3rd pin from the bottom of rack = 8 and failed 9th.
2nd pin = 4 and failed 5th.
1st pin which is just below knee = 2 and failed 3rd.
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