Tuesday, February 18, 2014


Active Rest day:

15-20 minutes of something to get you sweating but nothing intense

30-60 minutes of stretching/rolling out/lacrosse ball work/barbell mashing/etc.

***Just a reminder, listen to your body. I am trying to get the volume correct but sometimes I might program more than you can handle. If you aren't feeling it, you can skip some stuff and, I promise, you will not suffer. However, YOU WILL SUFFER if you do too much and dig yourself into a hole. Almost to the Open so be smart***

1 comment:

  1. Comp class at BCCF today.

    Did the Snatch work from yesterday.
    7 min EMOM 2 squat snatches and 2 OHS @ 85# (3) then 95# (4) (80% of my new 1RM). Felt good. Did the snatches TnG.

    Panda Pulls: 5x3 - worked up to 155# (~105% of my clean). This was a new movement for me, so it took a little getting used to. But, it was fun once I got the hang of it. Could have gone a bit heavier, but ran low on time.

    WOD: 10 min AMRAP
    10 Burpees to 6" target
    10 Push Press (no jerking!) - 75#
    10 box jumps

    Got 5 rounds + 10 - Push Press was a little challenging - felt a little heavy without the jerk.

    6 mins DUs - idea was to do the largest sets you could, which meant resting between efforts for a little bit. I started out struggling, but was able to get in a few sets of 50+.

    *Still feeling like I have an excess of energy, but trying not to do too much. Also trying to nurse my hands a bit, so didn't practice MUs today like I wanted to. 1 week away!!

    **Also, just did a FMS screen a few weeks ago, so I have some exercises that I'm trying to do in order to improve my movement patterns and recruit the correct muscle groups. I'm noticing a difference in my squat already, hoping to see it pay off as I continue. If you want me to fill you in on what I'm working to correct, happy to do so, just let me know.