Daily score: 7 (really sore biceps/triceps and lats a bit too)
Workout:
A. Split jerk; build to a tough single
155
B. Overhead unilaterally loaded barbell walk (put a light KB in a band
on only one side); 50 feet x4/side; rest 90 sec
20#kb, done
C1. Supine windshield wipers; 20 reps x4; rest 90 seconds
20x4
C2. Hanging knee raises omni directional (wide, medium, narrow); 15
reps alternating plane per rep x4; rest as needed to recovery
15x4
+
3 rounds for time:
400m heavy continuous sled drag
20 no push up burpee box jumps
Sled plus 65# (about 140#)
31:45
+
mobility work 20-30 min
Arms/shoulders
I love to split jerk. Felt great to do it again. My form could probably use some refreshing after not doing it for so long. I wanted to add more weight after 155 but truth was that was a tough rep. I did way better with the OH barbell walks. Both arms felt more equal this week. That is a cool challenge. C series was good. WOD was so hard! The 400m from my garage includes the hill in the route so it added some spice. I know my transitions took way too long. I was dripping and hit the floor after this one...but then hopped right on the air dyne. What a great way to cool down. Way better than pacing around the garage. Arms were so sore I hated to even mobilize them but it sure was smart. They feel a lot better now. Thanks!
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