Daily score: 7
Workout:
A. Split jerk x2/OH support hold 15 seconds x6 complexes; rest 2 min
103,108,113,118,118,123
B1. Pike HSPU (feet on box); accumulate 10 reps x5; rest 1 min
10x5
B2. Ring rows @31x3; accumulate 10 perfect reps x5; rest 2 min
10x5
C. Swing development tech work 15 min
Done
+
5 sets:
15 burpees AFAP
10 box jumps 20" AFAP
10 TTB AFAP
rest 90 sec bw sets
Total time: 17:57
Round 1,2,3,4,5: 2:08, 2:20, 2:27, 2:35, 2:26 (not including rest time)
+
D1. Incline Y raises; 12-15x4; rest 1 min
5x12x4
D2. Powell raises; 10-12x4; rest 1 min
8x10
5x12
5x10
5x10
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x4; rest 1 min
5x4
+
airdyne 15 min easy cool down
Missed
Jerks felt sluggish tonight. Mostly in the legs. But I felt solid in the OH hold. Should have started heavier. HSPU and ring rows felt good. HSPUs seemed stronger than last week...easier. WOD was fun...one of the guys from the gym joined me, made it go faster and pushed harder. But the exciting part is that the TTB didn't hurt! Really really satisfying. I was thinking I was going to have to do singles but was able to do triples with no discomfort. Now I just have to build up to stamina to string them together again....it's been a long time. And they were way harder as I got more out of breath. The rest went fine. Serratus slides seemed easy...so maybe not doing them right? Followed a CF YouTube video. I had to skip the AD cool down because I was out of time. Thanks!
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