Took
the last 3 days off and started up a 6 month muscle/strength gain program today
run by the team from Barbell Shrugged.
WOD - DAY 1
1. Hang Power Snatch (3 @
50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)
2. Barbell Walking Lunge (5 x
5), per leg
3. Power Jerk, behind the
neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)
4. Conditioning:
10 Rounds for time each round:
6
6
6 Pistols or 12 jump lunges
(per leg)
rest
2 min between rounds
1. 75 lbs. x3, 85x3, 95x3,
105x2x2*
2. 105 lbs. 5 x 5 per leg
3. 75 lbs. x3, 85x3, 95x3,
105x2x2*
*Stayed pretty light on
snatches and jerks due to my right shoulder still being somewhat banged up
4. Did kipping pull-ups first
3-4 rounds, then switched to strict due to shoulder.
Did pistols up to round
7. Was over 30 seconds slower than
fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect
up
1 – 1:15
2 – 0:57
3 – 1:31
4 – 1:26
5 – 1:23
6 – 1:24
7 – 1:38
8 – 1:03
9 – 0:56
10 – 1:02
