A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30x0 tempo rear foot elevated split squat
B. Take 10% of CGBP from 11/30 and perform 1 amrap set @30x0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
+
"Karen"
Notes: Was the limitation on Karen UB muscle endurance, legs, breathing, respiration, etc
Results:
A. RFESS with 1/3 bodyweight (40#db in each hand) amrap set - R leg
12 reps, L leg 14 reps, right side is weaker and feels less stable
B. Elbow on knee ER with 12# (technically should have been 13# for 10% of CGBP) - R side 15 reps, L side 20 reps - R shoulder generally slower and weaker
Powell raises with 12# - got 14 reps both sides but R was more of a struggle
+
Karen - 6:46 PR - 14# to 9ft target, PR - sets of 10
The limiter honestly was burning in shoulders, mostly deltoids (shoulder pushing endurance)- second to that hips became fatigued but quads felt fine.
rested 1 hour, then did Wod #3 from Reindeer Games with Amber, Rick and Sean to figure out our order and time goal.
Tunnel workout -
500m row
4 rope climbs
25 thrusters 95/65
25 KBS 70/53
25 Toes thru rings
75 DUs
total time - 17:00
order - Rick, Sean, Becca, Amber
B. Elbow on knee ER with 12# (technically should have been 13# for 10% of CGBP) - R side 15 reps, L side 20 reps - R shoulder generally slower and weaker
Powell raises with 12# - got 14 reps both sides but R was more of a struggle
+
Karen - 6:46 PR - 14# to 9ft target, PR - sets of 10
The limiter honestly was burning in shoulders, mostly deltoids (shoulder pushing endurance)- second to that hips became fatigued but quads felt fine.
rested 1 hour, then did Wod #3 from Reindeer Games with Amber, Rick and Sean to figure out our order and time goal.
Tunnel workout -
500m row
4 rope climbs
25 thrusters 95/65
25 KBS 70/53
25 Toes thru rings
75 DUs
total time - 17:00
order - Rick, Sean, Becca, Amber
No comments:
Post a Comment