Notes
Warm Up
2 min row
lunges/samson stretches
pigeon poses with band
jumping 30x both feet
jumping 15x with one foot then with other
Back Squat (high bar)
5X3
42kg
15 Minute AMRAP:
15 Push Press 135/95lb [45#]
15 Toes through Rings [TTB attempts]
15 Box Jumps 24″/20″ [16"]
Post WOD:
3 X 500m Row
(Rest approximately 2 minutes between intervals)
2:33, 2:31, 2:33
I'm happy I finally got over 35kg for back squat but I also probably was not going deep enough. I tried to keep my back tight but I could feel it softening a bit. Tried to keep neck tight and I think that helped. When I tried 44kg I had Coach Justin spot me and he had me squat deeper and I needed his help coming back up.
For the WOD, I didn't go heavy enough. We were supposed to use enough weight that we would not be able to do 15 PP in a row but for the first round I was able to do all 15 in a row. I'm not good at judging how much weight I should use. TTB unsuccessful but I felt like I was doing less flailing than normal. Box jumps were OK although I did stumble once. I should probably practice more with the 18". In all honesty, I think I slacked a bit with this workout and didn't go as fast as I could have. TTBs have a way of demoralizing me.
The post-WOD row was challenging but now I see that I am close to doing 500m in under 2:30. Something to work on.