Friday 09/30/11

Phil:

Handstand practice


5 rounds for time of:
6 Power Snatches, 135#/95#
10 KB Step-ups, 1.5 pood/1 pood each hand, 20" box
Courtesy of CFFB




Kiley:


Front Squat
3 x 5

For time, 5-10-15-10-5 reps of:
Thrusters, 63#
Pull-ups
Run 200m between each couplet
Posted by Phil
Labels: ,

3 comments:

chris said...

5,4,,3,2,1

One-arm KB swings
KB high pulls
KB Clean
KB Press
Repeat with other arm

6:48

September 30, 2011 at 5:30 AM
Kiley said...

Front Squat
33 x 5
63 x 5
83 x 5
103 x 5, 5, 5
Last set was UGLY, but I got it.

Metcon: 14:57. I did this at home and ran from the back patio to the sidewalk, then up the street to the corner, then back down to the second corner (just across the street), then back up to the patio on the sidewalk. I have no idea how far that is...but it felt long.

September 30, 2011 at 4:48 PM
Phil said...

Did handstand practice on Saturday instead. The snatches would not have been a good idea with the arm issues, so I worked on some get-ups and then did a 5:00 amrap of get-ups with 1.5 pood. I got 15 . . . so that's a starting point.

That metcon looks like fun - if I can resolve the arm issue, I'll do it this week. I'm going back to the focus on shoulder work - at least 8 minutes a day with at least 6 minutes spent on the left shoulder. In print, this doesn't seem like nearly the commitment it feels like.

October 2, 2011 at 7:09 PM

Post a Comment

Subscribe to: Post Comments (Atom)