Warm-up:
RPR; Movement Prep
Training:
Split Jerk - 7 x 1
45-95-115-135-155-175-185-195-205(DNA)
As soon as you finish the last SJ, set timer for 3 min and complete AMRAP.
Burpees: 50 in 2:58
5 Rounds of (all UB)
25 Wall Ball
10 CTB Pull-ups
Time: 1 round in 2:09
After School with the Boys
A. Back Squat - 3 x 10 @ 225, 250, 275
B. Pull-ups - 5 x 10
Notes:
Shoulder is still tweaked from the MUs Monday. So the SJ was pretty lack luster. I hit the catch pins when I dipped to drive on the set of 205 so I didn’t even attempt it. Just went straight to the Burpees.
I PRd by 2 reps on the Burpees, but was on pace to really smash it until rep 30. That’s when my abs started cramping and I had to stand up and stretch between each burp per in order to prevent my abs from locking up!
Ran out of time to do the WB and CTB Pull-up WOD. I did put together 1 round. Hit the WB UB, took my sweet time walking over to the rack and setting up my timer before jumping up on the bar. However, the way my shoulder feels it was probably good that I didn’t get to do all rounds. I could feel it during the CTB Pull-ups
Thought I might do the circuit after school, but it was packed and I wasn’t mentally in it. So I did some squat and strict pull-ups between the boys’ lifts.
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