Day 130: Modified 14.2 WOD or 5 Min AMRAP WOD

Monday; March 10th, 2014 - the Wall @ ROCK JUNGLE

Crossfit:  

Today, everyone got a chance to try doing a modified version of the 14.2.  But for all those who had competed in the 14.2 Open; the could opt to do a 5 Minute AMRAP consisting of 1 Squat Clean and 1 Jerk @ (165 lb - Men/ 110 lb - Women)

Remember to tackle one WOD at a time!!


Strength Coach:  Bryan Y.
Bryan had set a rough guideline that I should be increasing my weight by 5 to 15 lbs each week depending on the exercise.  Strict Press increase in weight might be only 2 lbs a week.

He also introduced some supplement exercises specific to me.   As we had found last week during some of my exercises that I'm particular weak in m calves.   I think the multiple times that I have injured myself in the achilles has lead to a few weaken muscle(s).  Therefore this is one of the many reasons that I have decided to focus more of my training on strength.   I definitely need to increase strength across the board.  But I have many goals where this will benefit me.


Warm-Up (8 reps);
- prisoner squat (hand clash behind the head, and perform a squat keeping body upright)
- squat with a 25 lb plate held with the edge on the head and arms in a 90 (L shape)
- Overhead Squat with the bar (45 lb)
- Front squat with bar rack across the shoulder, arms straight out, bar should be against the neck.

STRENGTH;
- Back Squats
- Strict Press
- Barbell Row

Supplement:
- Dumb bell Bench Press (35 lb each arm)
- Lat Pull Downs


Post Strength:
- Calve Raises on a box
- Roman Chair Leg Lift

Stretch