Tuesday, September 2
Labor Day – Monday, September 1
August 31, 2014Wednesday, September 3
September 2, 2014
Warm-Up
4 Rounds of
4 Alt T Pushups
8 Alt single leg bird Pickers
4 Spider Lunges w reach up on both sides
8 Spider Planks
Strength
EMOM for 12min (4 Rounds each) of
8 Ring Push-ups
12 Seated DB OH Press*
16 Band Pull-Aparts
Met-Con
AMRAP in 12min of
8 DB Snatch – Left Arm
16 Plate Russian Twists (8 per side)
8 DB Snatch – Right Arm
16 Ab Mat Sit-ups
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The EMOM was worse than the metcon for me. Band pull-aparts are always brutal, and the seated OH press caught up to me quickly! I was all “I can totally do 20# DB”….until I tried them. 🙂 Luckily I was able to stick with 15# for the whole thing.
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Grateful for the sit-ups in the metcon…that is REAL active rest for me!
Completely agree with Katie. I went in with low expectations for the weight on the DBs but Will was more optimistic so instead of the 25/30# I had planned, we went for 35#. One round of that threw off everything else – I dropped to 25# and was failing in the second and third rounds; I dropped to 20# and my left arm was just finished halfway through the set (biggest difference in strength for me from right to left is always the DB press shoulder work).
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With shoulders shot, I thought the DB snatch was going to be a problem at 40# and the first round was rough but it actually helped work them out pretty quickly and I picked up speed on those. I did not expect the twists to be the hard part but at 45# it became difficult to just pick up the weight as the rounds added up…