Warrior Gym, 1000 and 2100.
Warmup: Standard
Practice: Shoulder Press 1-1-1
You get three attempts at a new 1 rep max for shoulder press. Warm up smartly and push something heavy over your head! Full extension with active shoulders at the top. If you'll hold your breath, you'll move more weight.
Train: For Time:
5 rounds
10 x Box Jump (20")
10 x GHD Situp
10 x Back Extension
Make sure you come to full hip extension on the box jumps.
GHD Situps should be as far down as you can go (ideally touch the floor with your hand) and finish with your hand touching your toes. Start the movement by firing those knees!
Post: Stretch, roll, and recover. Tomorrow will be a pure strength day with a special little twist to it.
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MAJ M - Practice: 175,185,190(F); Train: (24" box) 6:55.
ReplyDeleteLT Damiani - Practice: 135,155,165(F); Train (22" box) 6:42. Sloppy form but good intensity and effort.
Pelletier - Practice: 175,185(F),180; Train (24" box, hip extensions) DNF. Back seized up on him. Needs to work on range of motion.
Mike - Practice: 135,155(F),155(F); Train: RX'd (22in box), 6:17.
ReplyDeleteTemple - Practice: Shoulder mobility work; Train: RX'd (22in box), 7:18.
Timmons - Practice: 135,155(F),145(F); Train: 24in box, hip extensions last two rounds, 6:44.
Practice: 165, 175, 185; Train: 6:55.
ReplyDeletePractice: 175, 195 (F), 185 (F); Train: 5:07 (incline back extension maching... no GHD available).
ReplyDeletePractice: 75 (F), 70, 75
ReplyDeleteTrain: 8:24 RX'd