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Old 04-17-2008, 06:14 PM   #20
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 17 apr 08

thurs is normally a rest day, but schedule pushed that until tomorrow.

no if

wod at 1700

wu - 1200 m jog
then 2 rnds x 15 reps:
dislocates
pvc ohs
situps/KTE
pushups/ 25# plate weighted pushups
ring deadhang pullups
(multiple sets to 15)/ring rows (blister!)
ghd back extensions
leg swings


skill work -
3 rnds

false grip hangs 30 secs total (would regrip, and one leg on ground)
handstand holds 30-60 secs


ohs - 3 x 3 - 115#, 120#, 120# x 2 failed to the front on 3rd rep
fs - heavy single - worked up in singles 135#, 145#, 150#, 155# (current 100%, think could have gotten a pr if a little more "fresh")
bnk jrk - wanted to do heavy single - but ended up doing 115# x 1 x3

bnk jks for me are much weaker than the front, so need to add this in to correct technique. think i was a little shot by then, however.

then quick metcon:
3 rnds
400 m run
10 back sq + sq jump - 95#
10 ghd situps


11.08
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