Sunday, January 13, 2013

Sunday lift day... 01132013 WOD

Great workout this afternoon... Definitely going to be sore, in fact sore right now.  Ugh...

Warm Up
1k row
Stretch
30x back extension on GHD

Power Snatch + 3 OHS(overhead squat)  + 2 push press = 8xs
Warm up w 45#bar x 3 OHS

65#/75#/85#/95#/105#/115#/125#/135#

Russian swing (to chest)  w 53lb KB x 10
EMOM for 8 minutes

Build to 5RM heavy back squat
135#/ 165#/ 185#/ 205#/ 225#
*first time I used a belt... Really helped me get these loads.  When I go heavy again,  I will definitely use the belt. For more anaerobic or metcon workouts I wont use one.

Cool down... Row 1k w increasing intensity.
FAIL my arm started cramping and spasm so I had to step.  It was weird,  as I felt like I had a marble in my arm... A very painful marble.... Ugh.  About an hour after the marble was gone but the arm was twitching still... No bueno.  I need to hydrate... Lots more water for sure.

Good night!

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