November 14, 2015

Daily score: 8

Workout:

A. Pause Split jerk; 3 reps x6; rest 2 min


All at 35kg

B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min


10x6

B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min


10x6

C. Swing development tech work 15 min


Done

+
21-15-9
TTB
burpee box jump overs 20"


8:26

+
D1. Incline Y raises; 12-15x5; rest 1 min


5#dbs, 12x5

D2. Powell raises; 10-12x5; rest 1 min


5#db, 10x5

D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min


5x5

+
airdyne 15 min easy cool down

Ran out of time

Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions.  She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip.  Good stuff.  B went fine.  The hspus felt easier this week.  Swing work was good.  WOD was fun. No pain with T2B!!!!!! So great.  But the most I strung together was 4, I need to work on that again.  D went well.  And then I had to run because I had an appointment and this took longer than I had planned. Thanks!