December 11, 2006

December 11, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20
Windmill - 3L/R,

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 270 x 1, 265 x 6, 290 x 1, 270 x 6, 295 x 1, 195 x 10, 135 x 15

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with side Hammer lunge - L x 5 x 20, R x 5 x 20, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Coach Rut WOD 12/11/2006
5 x 10-10-10

For Time:
5 Rounds

10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees

Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level

40# DB - 3 rounds - 5:28
4th round of snatches my back became super tight

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight last week so I ramped my weights down a little, still feels tight! UGHH
-Hammer lunges - very tough especially lunging backward
-Lower back was miserable on the drive home..UGH!