09-11-11 Sunday Week 136

Sled Pushin'...

Yep. Really, reeeeaaally sore today. Did a light wod and practiced some skillz with Woseph...

Training Log

4:30PM

Warm-Up

500M Row

Loooootttttssssss of mobility working on hip internal and external rotation, hip capsule rolling, super-couch, thoracic mobility, shoulder internal rotation partner pnf.

Front squats with empty bar.

Clean practice with 55lbs, 85lbs, 95lbs, 105lbs, 115lbs.

then...

Partners, in alternating sets, do --
3min AMRAP:

90 ft butcher push (90lbs on sled)

Rest 1 minute.
3 minute AMRAP:

10 Hollow Rocks

Total -- 8 sets of sled push and 9 sets of hollow rocks

then...

Every minute on the minute for 10 minutes:

5 Toes to Bar

This was nice and light and just what I needed for recovery. I'm glad Woseph was game to spend 3 hours doing not much of anything at all.  :)