Sunday, August 17, 2014

08172014 PR SUNDAY!!!

Sunday Funday PR day!
Open Box today...so I came in did my usual of what I need to do.

Had some friends come in and we did some lifting and then hit a quick little WOD.  Under 10 min!

stretching warm up

PAUSE BACK SQUAT

EB x 10 (2)
2 x 5 = 135#
2 x 3 = 185#
3 x 1 = 225#, 245# 255#
w/ 3 second pause

BENCH PRESS

10 x 135#
8 x 155#
5 x 225#
3 x 245#

WOD
21-15-9
Toes to Bar @ Knees to Chest
KBS @ 44#
Box Jump/step ups @ 20" box
DONE - 7:08

more lifting...

Worked on my jerk overhead.
EB - strict press x 10 (2)
75# x 10

135# x 5 = push press
155# x 3  = push press
185# x 1 = push jerk
215# x 1 = push jerk - PR!!!!
225# x 1 = UGLY UGLY PUSH JERK but....still a PR PR PR PR!!!!!!
my hero Kendrick, Olympian..in his signature squat jerk....

Then jumped on some pull ups and got 5 clean...dead hang.  Well the last one was not as pretty as the previous 4 but the chin went over the bar...so I am happy.

Sheeeesh...what a day!





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