Notes
Warm Up
400m run
Calf stretch
Mountain climbers inside and outside
Downward dog to cobra
Stuff with the blue mat boxes. Set up was 4 stations. 1st station was just a mat, 2nd was low box, 3rd was 18 inch (I think?), 4th was too tall for me to even contemplate. First we did some drills -- 1st station, quick alternating feet 20x, 2nd station jumps 10x, 3rd station 6 jumps. Then we were supposed to jump OVER these things. I couldn't fully clear any, even the flat mat, and just jumped on top then down. For the 4th station I just climbed on and get off. Anyway, I think I'm still nervous about box jumps after banging up my shins.
Strength:
Power Snatch
5X3 [45#]
Snatch Grip Deadlift
3X7 @ 110% of 1RM Snatch [55#]
Conditioning:
With 5 minutes on the clock Run 800m – rest the remaining time
then,
3 Sets for time:
7 Push Press 135/95lb [45#]
21 Back Squat 135/95lb [45#]
run: 4:30
wod: 8:30
Post WOD:
30 GHD Sit Ups 3x10.
Right shoulder is feeling better but it felt a little weird when doing the snatches. My right shoulder felt like an empty space. Cannot explain it but it just didn't feel like my shoulder was there. So decided to stick with 45#. Did try 55# once but that was an immediate fail. Coach Jessica said my snatches looked good, though.
Was going to do 50# for the push presses and back squat but after coming back from the 800m run I just felt too tired. Plus I was concerned about my shoulder. So kept to 45#. Glad I finished the run in under 5min; I wasn't sure I would. Was at noon class so the full on sun just made it even more fun, heh.
Did GHD sit ups at full extension but maybe I wasn't supposed to. Anyway, I think I'm getting the hang of contracting knees to get up. Broke these up into 3 sets because 1. I was getting dizzy being upside down 2. I didn't want to overwhelm my abs. I still remember how sore my abs were the 1st time I did GHD sit ups and that was only 10. Also did 10 back extensions.