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February 6, 2012

February 6, 2012

Repeat from January 25, 2012

Run 1 mile in barefoot shoes.  9:16

Warmup: 3 rounds

10 kb around the body
10 Airsquats
20 passthrus
10 KB Swings
45 sec deadhang on tools with 4 K2E

9:18

2:00 rest

Seasoning

3 rounds- quickly, but with good form.
40 kb lunges
40 kb snatches (20 each arm)

3:26 work
0:32 rest
3:20 work
0:30 rest
3:12 work

Much improved stamina and form on KB snatches.  Full sets of 20x each round.  Much faster overall.

3:00 rest

WOD- 25:00.

TABATA, 40 sec work, 20 sec rest.  Hard work all the way through.

KB Swings- 23, 23, 23, 23, 24
V-UPs- 16, 17, 17, 18, 17
Pushups- 17, 17, 12, 11, 12 (snatches matter)
KB Squats- 21, 20, 20, 20, 20
Tool deadhang

1:00 rest

Max wall sit in 300 seconds: 265 0f 300 seconds.  Brutal after skiing, lunging, and squatting.

Total time 1:05:46

 Shoulder and foot injury symptoms were pleasantly absent from the evening.
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