Wednesday May 9, 2012 (O lifting + Double under box jump)

Yesterday was a right off. Spent 8 hours in the car traveling down from QLD to Sydney. Fun fun. Got out of the car and felt like a I had been driving an mini!!! Would have liked to do something but it was just too late by the time we got in and we needed to un pack and get settled.

Took the 6am class today with Sarah and was up at 515 and bloody freezing! Whats the deal with Sydney weather? Had about 3 macadamias, a handful of spinach and a small kangaroo steak and was out the door.

For the next 3 months will be leaving all O lifting out of the metcons to get technique right. See how it goes. 

7am O lifting session.

Gymnastic warm up 

• Hanging L-raises on bar 4 x 15-30 sec

(tuck if needed – this will build core)

• Hold at top of rings 4 x 30 sec
• L-sit on Parallettes (straight legs) 2 x max effort
• L sit on Parallettes (bent legs – tuck) 2 x max effort

Lifting session 

hang pull 1/ hang muscle clean 1 x 4, 5 sets @ 30kg

OHS heels raise 5 by 5 @ 40kg 3 second hold at the bottom

Back squat 5 by 5 @80kg 3 second hold at bottom

Press 5 by 5 @ 45kg 3 second hold at top


Conditioning

Like the games wod 5 with double unders and snatch but I did with increasing height to a box jump

50 sec cap for 20 double unders and box jump

Got to 110cm with 9 jumps to get there. Finished off my failed attempt with 55 double unders.