Friday Catch up

OPT SHE catch up day July 13

Although fridays are a rest day on OPT, I decided to train and catch up a bit more on the week.

Combined thurs July 12 Gymnastic skills:

part 1:

10 min aerobic full D-ROM warm up

then...

spend 60 min in constant motion - rest little, work low effort - high technique based:

L sits

wall walks

HS hold into forward roll

MU's - part of the skill needing the most work

run technique - no more than 150 m at a time

wall balls - MAX 5 reps/time

DU's for speed

and the intervals from July 10:

7 rds:

1 DB Power Snatch heavy R

25 m R arm waiters carry - same DB 

1 DB Power Snatch heavy L

25 m L arm waiters carry - same DB

30 sec forced rest

Results:

Gym skills were fun - did the wall balls with the 20# to high target, ugh! MU practice went well - worked on linking 2-3 reps and dropping out of top to bottom instead of slowly lowering myself back down, used false grip to start which gradually I lost by third rep. L sits on rings. I did some hspus and e-rom eccentric hspu's, some wall walks and then some handstand holds near the wall.

7 rnds with rest time: 7:02 with a 40# db, I did the waiter's carry as an OH carry, probably could have gone 5# heavier

good workout