Skill:
-Hollow Body Rocks: 30 sec. rocking, 60 sec rest
-Chin Ups w/Red Band: 5x1, 60 sec rest
-Ring Inversions: 4x10 sec holds, 2 min rest
Strength:
-OH Squat: 4x3, 2 min rest
Warm up: 3x35-3x45-3x55
Work Sets: 4x [3x60] Very excited about this. All my sets felt great, and this is only 5 lbs less than my PR. I got to where I could comfortably do 65# in wods, but never tried to go heavier than that because of my shoulder. No, it hasn't been the easiest thing to do, but pulling back and working on this shoulder makes me KNOW that I'm going to come back a lot stronger in all things overhead.
-Hang squat snatch (knee): 2x6, 2 min rest
Warm up: 2x35-2x40-2x45
Work Sets: 6x [2x47.5]
-Hang squat clean (knee): 4x3, 2 min rest
Warm up: 3x35-3x55-3x75-3x85
Work Sets: [3x100-3x95-3x95-3x95] Wasn't thrilled about pulling back to 95, but when Stacey says you're losing form, you're losing form, which means dropping weight.
-Hollow Body Rocks: 30 sec. rocking, 60 sec rest
-Chin Ups w/Red Band: 5x1, 60 sec rest
-Ring Inversions: 4x10 sec holds, 2 min rest
Strength:
-OH Squat: 4x3, 2 min rest
Warm up: 3x35-3x45-3x55
Work Sets: 4x [3x60] Very excited about this. All my sets felt great, and this is only 5 lbs less than my PR. I got to where I could comfortably do 65# in wods, but never tried to go heavier than that because of my shoulder. No, it hasn't been the easiest thing to do, but pulling back and working on this shoulder makes me KNOW that I'm going to come back a lot stronger in all things overhead.
-Hang squat snatch (knee): 2x6, 2 min rest
Warm up: 2x35-2x40-2x45
Work Sets: 6x [2x47.5]
-Hang squat clean (knee): 4x3, 2 min rest
Warm up: 3x35-3x55-3x75-3x85
Work Sets: [3x100-3x95-3x95-3x95] Wasn't thrilled about pulling back to 95, but when Stacey says you're losing form, you're losing form, which means dropping weight.
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