Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 4 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
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Impact/Focus: Front Squat
Warm up with 3 sets x 5 reps before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Notes: Compare scores to 01.06.2016
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WOD
5-10:00 Metabolic Conditioning
730AM Bliss
Jerkin around: 135# x2. Feel I should have ended higher. Def more in the tank. Just not enough time.
Squatin’: 205#x3. Focus on depth with heavier weight. Got to 205# a bit quick.
WOD: 9:46 RX. Unbroken KBs; T2B unbroken until round 4. Sets thereafter.
Still having the groin pull issue when running and lunging. Noticed it during the jog and split jerks. Compromised the stance. #injuriesgoaway
730AM Bliss
Jerkin around: 135# x2. Feel I should have ended higher. Def more in the tank. Just not enough time.
Squatin’: 205#x3. Focus on depth with heavier weight. Got to 205# a bit quick.
WOD: 9:46 RX. Unbroken KBs; T2B unbroken until round 4. Sets thereafter.
Push Jerk: 75×2
Front Squat: 100×3
Metcon: 6rds + 8 reps (16kg and knees to elbows)
Push Jerk: 150#x2
Front Squat: 160#x3
MetCon: 9:38 Rx’d