| BIG 24 |
| Obj: Strength/Power |
| Warm up: 5 Rounds |
| SAM - Shoulder Mobility Drill(5 press and 5 dislocates) |
| 4x Snatch Complex with PVC |
| 1x Snatch Complex = Hang Power Snatch, then |
| Hang Power Snatch + Overhead squat, then |
| Hang Squat Snatch, then |
| Squat Snatch from floor |
| Training: |
| (1) 8 Rounds |
| 3x "The Exercise" - Hang Squat Snatch + Overhead Squat, |
| HUG - Hip Mobility Drill(sidelunge, prisoner st, pigeon |
| (2) 8 Rounds |
| 3x Power Clean + Push Press |
| 60 sec ab bridge complex |
| (3) 8 Rounds |
| 3x Squat Clean |
| 2x Inchworm |
Monday, June 22, 2009
June 22 Bens WOD
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So today was supposed to be a rest day but I got home early and it worked out better to take off tomorrow. Today was a good effort but I had a little shoulder discomfort so I am going to take a week to 10 days off on going overhead with press and jerks as this seems to be the only movement that hurts a little. I think I tweaked something doing the dislocates, which pisses me off but what can you do.
ReplyDeleteAnyway:
the Exercise: 75-75-85-85-85-95-95-95
Power Clean+PushPress: 95-95-115-115-125-125-135-135
Squat Clean 135x6 and then 155 x 2
If the wieght seems low it is becasue the volume takes its toll. This wod hurts more 2 hours later than when you are doing it.
Man, I wish I knew more about what this stuff is...prisoner st, pigeon, ab bridge complex, Inchworm? Your loads look great to me though. Doing this much stuff in one workout is going to take it's toll. Nice work!
ReplyDeleteDon't get to down about your shoulder. Just take the needed rest and don't do anything dumb. Instead of doing those dislocates (they hurt my shoulders too) try doing windmills and are cirles etc. Those work best for me.