Skill:
-Frogstand planche: 6x10 sec, 60 sec rest
-5 "perfect" close position negative pushups: 5x4, 90 sec rest
-Handstand holds: 6x15 sec, 60 sec rest
Strength:
Technique work
-OH Squat: 3x3 (45), 60 rest
-Snatch Balance: 4x2 (35), 60 sec rest
-2 snatch pull (knee) + 1 hang squat snatch (hip): 5x1 @ RPE 7-8, 2 min rest Did 2 sets at 35, then 3 sets at 40. Starting to feel more comfortable with my shoulder stability and pulling myself under the bar. But definitely not anywhere close to diving under like this guy.
-Push Press: 4x3 @ RPE 7-8, 2 min rest This is the first time I have done push press since Open WOD 12.3. And lo and behold, despite my max of 105 a few weeks before the open, I am back down to.....
Warm-up: 3x40 - 3x65
Work Sets: 3x75 - 3x75 - 3x75
And the work ended here. Unfortunately I had a 6pm appointment, so I missed out on doing a metcon. Sad Face.
-Frogstand planche: 6x10 sec, 60 sec rest
-5 "perfect" close position negative pushups: 5x4, 90 sec rest
-Handstand holds: 6x15 sec, 60 sec rest
Strength:
Technique work
-OH Squat: 3x3 (45), 60 rest
-Snatch Balance: 4x2 (35), 60 sec rest
-2 snatch pull (knee) + 1 hang squat snatch (hip): 5x1 @ RPE 7-8, 2 min rest Did 2 sets at 35, then 3 sets at 40. Starting to feel more comfortable with my shoulder stability and pulling myself under the bar. But definitely not anywhere close to diving under like this guy.
-Push Press: 4x3 @ RPE 7-8, 2 min rest This is the first time I have done push press since Open WOD 12.3. And lo and behold, despite my max of 105 a few weeks before the open, I am back down to.....
Warm-up: 3x40 - 3x65
Work Sets: 3x75 - 3x75 - 3x75
Definitely have lost strength. But Stacey notes that my technique was solid so it should come back soon. On top of that..was definitely sore the next day.
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