Friday, June 22, 2012
The Friday edition of the Thursday wod...
Long day, didn't get this yesterday due to a belated anniversary dinner.
1:00 Happy baby
1:00 Triangle pose
10 good mornings 25# plate to chest
5 unloaded push press
1:00 Pigeon pose
1:00 barbell tricep mash
1:00 Lacrosse ball in traps
Find a 3 rep max Shoulder press. Then EMOM for 6 minutes 2 reps @105#
Okay, 3x110. I probably should have tried for 115 right off, since that was 2x then fail...
Then the EMOM went like this: 2-2-1-1-0-0
Couple of things: that's the first time that I've missed any on the emom shoulder press. But I've also never had a 3 rep max before them either. Eh, try again. Also, even with the trap rolling, I've got something hinky going on in my trap/neck so that didn't help things...which leads us to...
EMOM alternating minutes for 12 minutes
5 any way shoulder to overhead 115#
5 Chest to bar Pull ups
(first minute do 5 any way shoulder to overhead, second minute do 5 chest to bar pull-ups, third minute back to awsto, fourth back to pull-ups etc)
That went okay, all awsto were fine, usually 1-2 push press, rest push jerk, then ctb pullups. Those were broken (i.e. I came off the bar) in three rounds, 2, 10 and 12. There were a couple rounds where I had to do 6-7 because of failure to contact bar....but I didn't come off there.
Skill: skipped...didn't get home till 7:30...
1:00 lacrosse ball in glutes
1:00 foam roll back
1:00 foam roll IT Band
1:00 triangle pose
Now off to ice and heat the trap...