CFSB Day 178
8pm class with coach Noah. After some DROMs and intros, we got right into the standardized warmups. Today was WU2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x, then spent some time on Starrett’s pre-squat hip openers.
Squats:
- 5 x 205lb
- 5 x 240lb
- 9 x 270lb*
Everything felt great today. Those hip openers really helped because I was feeling like crud before class and wasn’t anticipating a strong showing. On my rep-out, the first 5 were actually pretty rough but then I got in a groove and banged out the last 4.
WOD:
- 50 DB Squat Cleans (40lb), using a 45 sec work / 15 sec rest interval
Time: 4:24. Exactly one minute faster than when I did this last year. Got 14 in the first round and kept chugging along. I did full squat cleans (touched the floor at the bottom of every rep) even though they were Rxed as hang squat cleans. Felt good.
-
cokelate liked this
-
timetobeunfat liked this
-
bephf posted this
