Workout of the Day
For those who are able to get to a gym despite the Marathon, hit this one today. If you can't, take an additional rest day and go straight through Tuesday-Saturday this week. This week is a de-load week, so strength will not be too heavy and the WODs will not be extremely difficult. Take this time to recover going into next week which will be the start of Phase 2 of the programming cycle.Warm-Up: 50 steps overhead walking lunge (45#/25#)
Extend plate straight overhead with locked arms during entire range of motion
Strength: For time:
* 50x Bodyweight Back Squats
Load the barbell with the equivalent of your bodyweight
Work Capacity: 5 Rounds for time of:
* 10x Snatch (115#/75#)
* 10x Pull-ups
Extra Credit: AMRAP 5 minutes of:
* Handstand walks for distance
Post results to comments.
WU: Felt good. Got a bit of a burn on the last 10 steps
ReplyDeleteStrength: did it in 2:31 with 175#
WC: Snatches were harder than I thought they'd be. I think it's because I haven't done them in a while and had to get used to them again. As rx'd in 15:25
EC: Walked one of the long sides of the 200m track plus a little bit around the corner, so ~80m
Warm up: Done.
ReplyDeleteStrength: 6:03 with 175#
WC: Still trying to get the form down. Snatches are tricky. Definitely need to work on more flexibility. used 85# finished in 17:53.
EC: tried to do the hand stand push up transition. almost there. Dana was helping me out today.