week 10 day 4
ROP - special report
high tension presses
buy in:
- 2 rounds
- 10 pushups
- 10 squats
WOD:
- Special Report #1
- High Tension one legged press
- 5X2
cash out:
- jumprope - white manila - 2#
- 30 seconds on/ 10 seconds rest
- 15 minutes
NOTES:
** started the high tension presses with the 12kg, moved to the 30# kb for the last 4 sets
** not to hard, will have to try the 16kg next time....
** jumprope was Hard!!! =)
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.
