Monday May 7, 2012 (Games WOD 4 + prowler)

Again didn't have much time today so just chucked something together during Jess' training and then a quick metcon. 

630am Breakfast 

-Sweet potato

7am training

Gymnastic Warm up

• Wall walks x 10

(perform slowly and focus on opening up shoulders)

• Handstand hold against wall 4 x approx 30sec.

(try and perform a free standing handstand during the 30 seconds)

• L-stand 4 x 20sec.

(walk feet up wall and walk hands out to create a 90 degree angle to wall – focus on opening up shoulders)

Barbell warm up

hang snatch pull/hang muscle snatch 3 sets of 3

Hang clean pull/hang muscle clean 3 sets of 3

Strength/Position

Overhead Squat 5 sets of 5 reps at 40kg with 3 second pause at bottom and top of each rep

Metcon

Games WOD 4

50 back squats 60kg

40 pull ups

30 Overhead 60kg

50 Front squats 37kg

40 pull ups

30 Overhead 37kg

50 Overhead squats 30kg

40 pull ups

30 Overhead 30kg

19min 31

 11am Breakfast 2
-2 steaks, sweet potato
-Berries and coconut cream


230pm training


Gymnastic warm up

• Handstand hold against wall 2 x approx 30 sec.

(try and perform a free standing handstand during the 30 seconds)

• Handstand shoulder taps (stomach to wall) 3 x 12
• Fwd rolls x 5 (this is to learn how to fall out of hsw if in need)
• Handstand  walk practice on grass 5 minutes only.

Barbell warm up

*All from the hang
snatch pull 1, muscle snatch 1, overhead squat 3 for 3 sets @ 20kg
clean pull 1, muscle clean 1 for 3 sets

Metcon

50m prowler
50m log carry (50kg)
50m prowler
50m log carry
100m run
50 double unders
5 muscle ups
50 double unders
100m run
50m prowler
50m log carry
50m prowler
50m log carry

10.59

POST WOD

430pm
coconut cream curry with steak, caulifllower, broccoli, silverbeet
Berry smoothie with whole can of coconut milk