Programming:
am:
:40 sprint @95% on AD
Test 3:30 x 8
1. 30 cal. 2. 28. 3. 25. 4. 25. 5. 21. 6. 22. 7. 19. 8. 23cal
*hit wall on 5 & 7
Pm:
A. Front Squat 85% x 2 reps x 6 sets - completed all sets , using straps. Tough to hold on. Much tougher front squat with straps i feel, but at least getting racking position.
B. For Time:
20 Front Rack Walking Lunges (70 kb each hand)
15 Right Arm KB Snatches (70)
15 Front Squats (102kg) 225lbs - rack using straps
15 Left Arm KB Snatches
20 Cal AD
Time: 9:40 something
Front Squats sucked. I couldn't hold onto straps for more than 2 reps. Need to get longer straps, better material. Sweaty, i couldnt hold on. then cause FS to be very difficult, sliding off my shoulders. Back was feeling it a lot after this. Didn't warm up well at all, definitely not my back so...and FS with straps, i have a tough time maintain great position, so i think back eats a bit of it. Was fine quickly after.
093013 WOD from Brandon Petersen on Vimeo.
B. For Time:
20 Front Rack Walking Lunges (70 kb each hand)
15 Right Arm KB Snatches (70)
15 Front Squats (102kg) 225lbs - rack using straps
15 Left Arm KB Snatches
20 Cal AD
Time: 9:40 something
Front Squats sucked. I couldn't hold onto straps for more than 2 reps. Need to get longer straps, better material. Sweaty, i couldnt hold on. then cause FS to be very difficult, sliding off my shoulders. Back was feeling it a lot after this. Didn't warm up well at all, definitely not my back so...and FS with straps, i have a tough time maintain great position, so i think back eats a bit of it. Was fine quickly after.
093013 WOD from Brandon Petersen on Vimeo.
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