Journal of Ex. Phys.
Elevated SN Shrugs
Find 1rm OHS
then
1x5@65%, 1x5@75%, AMRAP @ 85% (.9 of max)
+
Snatch shrugs from platform
5x3 @ 115% of max SN
+
For time:
21 Squat SN (95,65)
21 Burpees
200m run
15 SQ SN
15 Burpees
200m run
9 SQ SN
9 Burpees
200m run
aj - what weight on the wod?
ReplyDeleteOHS 202# Max (I had to jerk that weight up, can stabilize and squat, just can't get anymore up... still building my trap back up.)
ReplyDelete132x5
152x5
174x7
3x5 @ 189 sn srugs
WOD 17:10 (need to work on touch and gos, after the first round I was doing singles... time consuming)
maxed out on my over head squat at 200lbs
ReplyDelete115x5
135x5
155x5
3x5 155 sn shrugs
wod 14:45 Aj you hit one of my weak spots with this one but im glad you did im getting better at over head squats and couldnt hardly even over head squat until chris helped me a few months ago, but im still working on my snatch, still need to improve alot.
255 ohs 5lbs off my pr
ReplyDeletefucked up on the 3x5 didnt do the .9
165x5 190x5 215x3
11:05 on the wod.
little hung over this morning abs and low back a little sore from yesterday. feet still hurt from the dumb ass vibrams plus last night at the gym i did a drunk barefoot 200lb tire drag in the parking lot so i got blisters on my blisters...had fun tho!!
@ krusty, i hear a lot of whining and excuses haha.
ReplyDelete295 OHS pr by 20lbs
Metcon: 10:08
350 OHS PR by 20lbs
ReplyDeletemetcon: 10:03
AJ you got a 9:08... next time I'll get ya!
Had to take my rest day today b/c i worked all day. I'll be making this up tomorrow. Wouldn't ever miss out on the chance to do OHS. They're my heart!
ReplyDelete5# PR on OHS - 160#.
ReplyDeleteKinda excited about that b/c for some reason I got a mental block and started getting scared dropping under that weight the past few times I've gone for a new PR. I know I've got more in me, but I'll save it for next time. Just happy to get over that mental hump.
OHS
105x5
120x5
135x5
(forgot the .9)
snatch shrug from platform
120# @ 5x3
WOD - 11:17
oh yeah 9:08
ReplyDelete