Friday 20140411

TODAY'S WORKOUT 

Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.

Next:

OVERHEAD SQUAT + WALK 

7 sets of 10 reps, overhead squat 
On the 10th rep keep weight overhead and walk 20m 

A few notes: 

  • If you have a really wide grip for your OHS, it will not be as comfortable to walk that way...So narrow your grip! 
  • Don't go heavy
  • Start WAYYY lighter than you need to and move up each set 
  • KEEP YOUR CORE TIGHT! 
  • ACTIVE SHOULDERS! 

Rest as needed in between sets. 

Then:

5 sets of 10 reps of...

Barbell Roll Outs [VIDEO]

Next:

5 rounds of... 

3 hang power snatch @ 75%
30 wall ball shots @ 20 lb. 

Lastly, MENTAL TOUGHNESS WORK: 

Hold the front leaning rest as long as possible (compare to last week!!) 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Deadlift = OHS with pvc, work on form and mobility.  

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.