0500, 1130, and 1630 at Fredericks Gym
Wow, yesterday was a pretty seriously intense workout. Here is a pic of Andre (our 4:30 PM coach) doing the OHS:
Yep, that face says it all. It hurt.
Andre will be joining us at lunch so he can do some coaching. I will be at a range tomorrow, so someone please snatch him up and introduce him to the group.
Kneeling Shoulder Mobility 1 min (https://www.youtube.com/watch?v=Idk6BmIojRc)
20 Prone Dislocates (https://www.youtube.com/watch?v=okxcrSrjeFM)
20 Prone Behind-the-Neck Press w/ PVC
20 Dolphin Pushups (https://www.youtube.com/watch?v=V5JLXeNGvhg)
10-15 minutes of HSPU practice
Take this one seriously. We are spending a ton of time working on these in order to really be able to knock them out when they come up in WODs.
15-12-9 reps, for time of:
Power Clean & Jerk, 135/95 lbs
12 MIN time cap
As many reps as possible in 2 mins of:
Front Squat, 185/120 lbs
Couch Stretch, 2 mins (Most painful stretch known too man)
Frog Stretch, 1 min
Instep Stretch, 2 mins
30 Iron Crosses
Let us get beastly with it folks.