Day 167: OH Squats, Chin-Ups; WOD: 800 meter TIME TRIAL

Friday; October 3rd, 2014 - the Wall @ ROCK JUNGLE (West)

Warm-Up:

3 Minute T-SPIN Opener

2 ROUNDS:
-  25 meter SAMSON STRETCH
-  10 PVC PASS
-  10 OVERHEAD PVC SQUATS


GROUP BURGENER


SKILL:

HEALTH:

4 Rounds:  [3 minutes Between SET]
-  3 OVERHEAD SQUATS @ 75% of 1 RM
-  6 STRICT C2B (Chest to Bar) CHIN-UPS

FITNESS:

-  FIND 1 RM  DROP SNATCH
-  FIND 1 RM SNATCH BALANCE
-  FIND 1 RM WEIGHTED C2B (Chest to Bar) CHIN-UP

Name / Time (min:sec)

WOD:   (TIME TRIAL)


800 meter RUN

Today Coach: Dan

My Thoughts:

Warm-Up; worked on opening the hip for some upcoming squats.  We did as a group worked on Burgener warm-up with the coach.  Click on link to launch a YouTube video of this warm-up.  Spent some quality time on this, ensuring each one of use did it with correct form.
SKILL; I followed the HEALTH stream and worked on building up to my 75% mark of OVERHEAD SQUAT.  Used 75 lbs as my working weight. 
Scaled and used the machine to do the Strict C2B Chin-Ups
WOD; opted to make a run for it.   Been hiding behind the rower for way too long.   Dan suggested that I focus on building up my endurance and not worry about my time.  I think I'll be bringing my running shoes for future running.  Nano's are not the best for me when running.  It shows on the time, 5 minutes and 2 seconds to do 800 meter.   I guess I got start somewhere.
Misc:  I need to come in on the weekend, and do some 1 RM to determine what they are.  Otherwise, I'm gonna be wasting a lot of time during class.


Remember to stay consistent in your training and tackle one WOD at a time!!