50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Time--12:09
My goal was to do these unbroken, I mean how hard could it be. Well I did my first set of wallballs and pulls at 30 reps, the wallballs were in increments of 10 the rest of the time and the pulls ended up being 10s and 5s. I took to many breaks and was not feeling it physically. Not to make excuses but Melissa's family is in town and I have not been eating very well, also not to mention the lack of sleep I have been getting. I feel I could have done better with this, but that is life. As Josh text me; I am only human!!
Today Friday June 19, 2009
Shoulder Press 3x3--105, 115, 125
15-12-9 protocol--15-[9-3]-[6-3]
Hang Power Snatch 10x1--65, 75, 89, 95, 105, 115, 125(f), 120
The 3x3 shoulder press is right were I left off a couple of weeks ago, the protocol increased, last time it was 15-[6-6]-[3-3-3]
I had never done max rep for snatches before so I have nothing to base it on. I felt really good with my form, just need to get used to heavier weight overhead. I used my last 3reps to work on form with an overhead squat.
Tommy here are your numbers
Shoulder Press 5x3--95, 105, 115, 125, 140
10-7-4 protocol @95#
Hang Power Snatch 10x1--65, 75, 85, 95, 95, 105. Then you used 95# to work on form for your last reps.
Tomorrow, front squat CFSB and I will have to find a WOD or make one up.
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