New programming continues!
Back to strength Wednesdays! :)
ANTI-EXTENSION & ROTATION WORK:
2 sets for QUALITY:
- Barbell Rollouts - 2 sets of 6-10 reps... REMEMBER NO LOWER BACK MOVEMENT!
- Band Walk Outs - Use a small red or blue band - 2 set of 3-5 steps & walk back under control
10 total minutes
STRENGTH:
Deadlift Complex:
1 Snatch Grip Deadlift (Outside the rings on the barbell)
2 Sumo Stance Deadlifts (Feet Wide & Hands Inside Knees)
3 Deadlifts (Regular stance, regular grip
* 5 Total Sets for MAX LOAD, but you CAN NOT switch grip or hook grip on any of these reps, even when it gets heavy...
DROP EVERY REP & RESET YOURSELF EACH TIME & BELT UP THE LAST FEW SETS!
15-20 minutes for this one...
WORKOUT:
Every minute on the minute for FIVE MINUTES perform 5-10 Toes 2 Bar then with the time remaining in each minute perform as many Double Unders as possible...
Pick a T2B number that you can complete in under 20 seconds or less...
Your score for the WOD is your TOTAL double under reps that you complete in the five minutes...
IF YOU CAN'T DOUBLE UNDER, then we still want you to attempt the and see how you do, but pick a Knee Raise OR Toes 2 Bar number that's a little lower so you have more time to practice during the minute...
POST YOUR BEST WEIGHT & TOTAL DOUBLE UNDERS FOR THE WORKOUT TO COMMENTS
17 comments:
365#
153 du
Brendan
305#
239 DU (10 T2B)
200#
187 (6TTB)
Jen
205#, 5TTB, 104 DU
235#, 35 du
183#, 140 DUs
Jill
255# 6t2b a whopping 44 du
Dave
255#
146 du
Eric
295#
193 du
193#, 140 double unders (5ttb)
Katherine
275#, 48 DU
Threw this one in for just 4 rounds after some a long lifting session..
345 dus
Jvb
So no one had slippery hands especially on the snatch grip? Got 1/2 way up with 145# on snatch grip (2x). Then like slow motion...poof. The bar dropped. Butter fingers. Chalked up, too. I chuckled b/c it seemed absurd that a grip could prevent a successful trip through snatch grip suckville. Got the other two lifts at 145#.
No DUs (bad ankle)--only T2B (50).
255#
153 du's (8ttb)
275#
133du
Yes lisa the grip part was horrible!
Not sure what my deal was yesterday... 173# DL and 75 DU. TTB are the worst for me! :(
295#
115 DU
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