AM – Bike 25 min @ aerobic pace
Done
+
10 min locomotion work
Done
PM
A – Push Press x 2/Split Jerk x 1- 6 sets 70-75% effort, rest 2 min (2 sec hold in split position each jerk)
205 X 2, 215 X 2, 220 X 2
+
B1 – DB bent over scap retraction x 10/arm, rest 1 min
60 X 2, 70 X 2
B2 – 1-arm half kneeling landmine presses x 10/arm, rest 1 min x 4
27 X 2, 33 X 2
+
C1 – Glute ham raises x 12, rest 1 min
Done
C2 – 20 sec active hang from pullup bar in hollow position, rest 1:40 x 3
done
Redid WZA qualifier WOD #2.
284 tiebreak time 5:30. On redo, I broke 135 into 3 sets so I would take less rest at the 155 load. This paid off well as I was about a little over whole minute ahead of my time the previous day. At 195, had about 30 seconds and did one squat clean thruster, dropped the bar and gave myself 10 seconds. Did one rep and knew I didn’t have enough time to put the bar down and went for it but could not press it out.