Wednesday, November 14, 2012

Late Night Wod

Day was so busy I didnt get into the gym until 9pm.   I'm always in a good state when I am the gym by myself at night.  


A) Seated Behind the neck shoulder press 6-8 x 5 - rest 2mins
Warm-Up - 95lbs

115lbs - 7 reps
115lbs - 8 reps
115lbs - 6 reps
115lbs - 5 reps
115lbs - 6 reps


B1) Squat Clean w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec
B2) Strict C2B's x6 - rest 3mins

1. 3x175lbs - 12 reps
2. 3x175lbs - 12 reps
3. 3x175lbs - 12 reps
4. 3x175lbs - 12 reps
5. 3x175lbs - 12 reps
6. 3x175lbs - 10 reps

C) 3 Kipping HSPU OTM for 10mins - this is skill work working on the kip


Actually very happy with how this went.  I did strict HSPU for the first 4 rounds and then remembered that I was suppose to be doing kipping HSPU's
 


D) DB external rotations 8-10 x 3
E) Back extensions 3x8 - 2 sec pause at the bottom + top - this was brutal.

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