Thursday 100211

Thursday 100211

Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly (5 with 2.5kg on chest), 10 abmat back extensions (5 with 1.5kg on chest), 10 knee highs, 6 shoulder dislocates with band and air sqauts

Puppies/ButterCup mix (I originally thought I was doing puppies with a heavy thruster but just realised I only did 3 rounds)
Three rounds for time of:
Row 250 meters - I subbed 25 SDHP @ 12kg / 26lb
25-45 pound Power clean, 10 reps - I did 12kg / 26lb
10-15 pound Thruster, 10 reps - I did 12kg / 26lb

Done in 12.54
(Splits were 4.05, 4.03, 4.44)

Great WOD for me today. I didn't want to use too much weight because although my foot is getting there (as in I actually walked down the garden today but it made it ache so had to put it up again :( ) I didn't want to tax it too much - was happy to do some lower body stuff properly without holding on to something yay!

My power clean technique felt really good today - I was keeping the bar much closer to my body on the way up - which for me is a major inprovement as I was tending to move away from body ie reverse curl. Was so close a couple of times, thinking about Coach Bergener saying keeping so close it touches your shirt in the video, that I caught my chest a couple of times lol. Maybe that's a little too close!
Thrusters were pretty heavy and had to rest on delts a couple times to get a breather.
I also think my left quad may not love me tomorrow as it hasn't done much in 2 weeks.

Overall great day - first real metcon effect for me in nearly 2 weeks and it a took few mins to recover but wow is good to be back!!!