Saturday, February 13, 2010

ETK - ROP

week 6 day 6
ROP - heavy day

buy in:
  • dynamic warm up drills
  • figure out roughly 50 feet
  • perform each drill up and back
  • walking on heels
  • walking on toes
  • high knees
  • butt kicks
  • side shuffle
  • skip forwards 
  • skip backwards

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • Swings
  • 20kg
  • 7 minutes (finally!)
swings as follows:
  • 2 minutes with 30 second rest - 2X
  • 1 minute with 30 second rest - 1X
  • 30 seconds swings


NOTES:
c&p
** still had to push press one time during the first ladder, 3rd rep - after that, for the 3rd rep of the ladder I waited 30 seconds between the 2nd rep and 3rd, and it went up fine!!! =)
** c&p ladders w/ pullup took 17 minutes, so I am improving
** read  Begin to dig article and watched video at end to help improve form. Used the pointers and I think they helped.
Swings
** Finally a decent time!! =)
** spent the bulk of the time doing 2 handed swings, then switched to1 arm swings
** forgot to count how many swings!!
** since it is a heavy day, I only allowed my self 30 second rests and tried to do as many 2 minute swings as I could.
** next week I will try do decrease the rest time.
**forearms are burning!