week 9 day 4
ROP - special report #1
buy in:
- dislocates and rotational dislocates
- 20 pushups
- 20 squats
WOD:
- Loaded clean + get up (5X5, 5X1; alternating sets of each)
- 20kg
cash out:
NOTES:
** good practice today, really squeezed the bell at the top of the clean as if I was getting ready to press.
** TGU's were tough - haven't done them in a while!
** tried the long push press first, but couldn't push press with the 20kg coming up from a squat, so changed today's workout.
** this is my last week doing overloads on Thursday. Next week I start high tension presses.
week 6 day 3
ROP Variety Day
Special Report drills
buy in:
- dislocates and rotational dislocates
- 20 pushups
- 20 squats
WOD:
Special report drill:
- loaded clean + get-up (5X5, 5X1; alternate sets of each)
- 20kg
cash out:
NOTES:
**some good advise given to me by a wise man ;) - work the drills and your c&p will get better!
....so that's what today is about.
**I will be doing these drills every Thursday for a month, then switching to the high-tension drills.....
** the cleans with the 20kg were challenging but do-able
** really concentrated on form, hip snap, taming the arc and tension.
** I wanted to do deadlifts today, but didn't think I had it in me, so I did goblet squats instead.
** I am going to have to figure out when I can deadlift, maybe the first variety day. I don't want to stop practicing them....
