Friday, 11/28/2014

Mobility
Squat Position

Strength:
Front Squat: 3×5 @ 85% of 1RM

WOD:
AMRAP in 12 minutes:
20 Wall Balls (20#/14#; 10’/9′)
10 Ring Dips
5 Rope Climbs

Core/Accessory:
Tabata hollow holds

8 Turkish Get-Ups per side

Post your results to the comment section.

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  One thought on “Friday, 11/28/2014

  1. jenniferlourdes
    November 28, 2014 at 1:53 am

    It’s 2015?! Damn I knew I’d been gone a while but not THAT long!

    Like

    • Coach Cat
      November 28, 2014 at 12:38 pm

      There were actually all kinds of problems with the blog posts! I posted Friday’s core on Wednesday and again today. Just corrected everything. We are back in the correct year.

      Like

  2. November 28, 2014 at 10:13 am

    Looks like somebody had a little extra champaign before posting. 😉

    Like

  3. November 28, 2014 at 10:24 am

    Strength:
    1RM bench 100# (7#PR!!!)
    Squat cleans
    2×2 73# 2×2 78# 3×1 83#

    Front squats 88#
    WOD: 1 + 32
    10# WB (Working on hitting the target which I’m apparently not usually doing!)
    RDs & Rope Rx’d

    Like

  4. Coach Cat
    November 28, 2014 at 12:33 pm

    Front squats @ 63#

    2+30

    10 pull ups instead of 5 rope climbs. Got up the rope easily in warm up but when I got to the top I worried about something happening at the top when fatigued.

    Tabata plank (tried hollow but the incision site is too sensitive.

    Turkish get ups done

    1 month today since surgery. Feeling great!

    Like

  5. November 28, 2014 at 7:51 pm

    Comp Strength Work;
    Squat Cleans
    2×2 @205
    2×2 @216
    3×1 @228

    1 RM Bench: 230# (25# PR!)

    Front Squats:
    3×5 @255#

    Liked by 1 person

    • November 28, 2014 at 8:12 pm

      Also 5 reps of this Snatch Complex @95#
      Snatch Grip Press
      Snatch Grip Push Press
      Snatch Balance
      4 steps duck walk

      Like

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