Wednesday, July 16
July 15, 2014Friday, July 18
July 17, 2014
Warm-Up
3 rounds of
5 Dolphin Push-Ups
10 Spider Lunges
15 PVC BTN Thruster
then,
1min/side Band Lat/Tri Stretch
Strength – Jerk (20min timecap)
– from the rack
1 × 5 w/ bar,
1 × 5 @ lt weight
(1 x 5 @ lt/mod wt if necessary)
then,
3-3-3-2-2-2
– may be power or split, or combination (but feet must move)
Met-Con
4 rounds, 2min ON/2min OFF, of
9 DB Squat Cleans
6 Ring Dips*
– Pick up where you left off each successive round
* May use 1 small/thin band for assistance; Scale down further to close grip push-ups
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I missed jerks. So, so mad. 🙁
TRIPLE DIGITS OVERHEAD!!! Hit 103# 2x on my last set and felt pretty good. Really focused on keeping core tight and engaging my glutes. I forgot to think about driving the bar up with my chest though. But I’ve been wanting to hit this milestone for awhile so I am happy 🙂
–
Used 25# DBs for metcon and scaled to push-ups, but it was still pretty challenging. Got through exactly 6 rounds.
Congrats, Kenna!!! SO exciting!!!