Leg swings, arm rotations along with elbow and wrist rotations, over and head.
3 rounds of:
5 bridge ups to 20 sec bridge hold, 30 sec prone plank, 8 reverse lunges/leg, 10-15 kipping swings
Get some PVC stretching and some overhead squatting with PVC
Grace:
30 reps for time
Clean and Jerk (135/95)
Cool Down:
Shoulder stretching: Get your lats stretched out with the band, use the lacrosse ball and work on our shoulder and elbow.
Grace (with Melissa)
ReplyDelete@115lbs = 5:57
Grace as Rx in 3:03.
ReplyDeleteGrace at 83lbs in 6:37. Heavy for me, but form felt OK except for a few jerks. Then did one very ugly 105lb thruster. A PR, but confirmed that I will not be doing 8 of these on Saturday.
ReplyDeleteGrace
ReplyDeleteBroke bar at rep 12, switched bars, finished 4:44
Be careful because there are two types of barbells at UA. One has screws at the ends perpendicular to the bar. Avoid this type. It is not meant for dropping.
Even without issue I'm not sure I would've broken 4:00.
Grace
ReplyDeleteRan into the same problem Adam had but took me a long time to figure out that the thing that fell out of the bar was important and that the bar was falling apart...
8:3? 2 minutes slower than last time but as Rx'd.
Allie and I ran 3x1 mile this morning with 7:30,8:14 and 7:46 miles! The faster miles were slightly downhill and the middle one was slightly uphill - east hill recway.
It is important to wait between workouts the 3 hour minimum. I was at ~1.5 hours and really struggled!