100603 Randy

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 10 kstarr’s over’n’unders, 10 band dislocates with ohs, 10 abmat sit ups, 10 abmat back extenstions, 10 push ups against bar at pin 4 (unbroken), 5 bar dips with legs at 90 degs, 5 bar dips with legs at 45 degs, 10 chin ups blue band at pin 5 (6,4)
Empty 7kg bar dl's x 5, shrugs x 5, hang clean, power snatches x 6 then tried 9kg power snatches x 3

100603 “Randy”

I originally planned to do….
Puppies:
35 pound Power snatch, 35 reps
Women 20#/9kg

but I got to 35 reps at around 2.20 ish and still felt good so thought hmm why not go for the rx’d 75 reps - so I did
Done in 6.36 mins

Really pleased but hope I don’t suffer too much in 24-48 hours with doms!
But hey I’ve got the rx’d reps just got to get the weight up now lol but it’s certainly not the Garddawg approved way to scale - sorry GD


Cash out:- 5 burpees just for fun. 1st one was a full push up (YAY), the 2nd I failed the push up so went to knees from then on.

Side note:- I’ve upped my protein (by about 40g via quality protein shakes) over the last 5 days and boy do I feel a huge difference, everything seems to be firming up, I feel stronger during my wods and my recovery has been noticably better/quicker - I guess I wasn’t taking on enough hey!!