October 31, 2016

Daily score: 8

Workout:

A. Hollow body position weighted eccentrics; 3-4x6; rest 2 min


10x4x2
10x3
7.5x4
7.5x3
5x4

B. Externally rotated parallete slide in and outs; 6 reps x5; rest 1 min

6x5

C1. Bent over reverse flies; 12-15x4; rest 1 min

5# x 12
5 x 14
5 x 12
5 x 12

C2. Elbow on knee external rotations; 12-15x4; rest 1 min


10# x 15 x 2
10 x 12 x2

D. Single arm farmers carry; 20 steps x4/side; rest 1 min bw sides


70# KB x 20/side x 4

F. Tuck ups; 20 reps x3; rest 2 min

20 x 3

+
The week's charity competition wod-
20 min time cap chipper:
50 pwr snatch 55#
50 du
40 wb 14#
40 sdlhp 55#
30 ohs 55#
30 ctb
20 bar facing burpees
20 pwr clean 95#

I made it through 18 of the burpees

+
Row 15 min easy

I lightened the load on the eccentrics in order to not lose the hollow body at the bottom.  I was losing it in my upper back the last couple inches.  The slide in and outs are a lot harder all in a row, love them though.  Reverse flies are always super hard, I feel a lot of neck tension by the 8th rep or so.  Everything else went well, the gym doesn't have a farmer carry handle so I had to use a KB.   The gym is doing a charity competition series...one wod a week for four weeks.  Last week it was the scheduled wod for class on Friday but this week she decided not to schedule it in for some reason, so I squeezed it in here.  Wasn't too bad...I did have to do singles on the chest to bar and that took up a lot of time but that is the usual for me.  Thanks!