River North Strength & Conditioning

WEDNESDAY:

AM:

36min on Bike
Every two minutes rotate between: 20 walking lunges, 20/20sec side planks, and 1/1 TGU with shoe on fist.

PM:

I got to work with Terry tonight at the new strength center - River North Strength & Conditioning!



Squat Clean
Build to tough TnG 2
2 x 165
2 x 176
2 x 182.5
2 x 187

NOTES: I was really happy that Terry was able to coach me one-on-one tonight.  It was great.  He was able to help me control the bar off the ground, keep the bar close to my body, get the bar to 'pop', drop into my squat, and stand up quick.  I obviously didn't master any of these things, but it was nice to have all the feedback.  I was surprised that I was able to hit these lifts.  The hardest part was standing up the squat.  I also had to readjust my hook grip when I brought the bar down to my hips.

(Then I worked on double reps at 145# trying to pull the bar into my legs and get the 'pop')

Clean Grip RDL
3x8 145, 165, 187#

NOTES: Terry helped me work on the proper 'hing' motion.  I never really realized that the range of motion is really the least important thing to focus on in this movement.  It's all about setting your back and lats.  Terry also let me use his straps, so I didn't rip my thumbs off.

Because RNSC does not have all the bells and whistles of a CrossFit gym, I walked over to RNCF to finish up my exercising.

WOD

5AMRAP
20 cal Row (rowing at about 2:01 pace! That's for sure an improvement)
20 pistols
10/10 KB Snatch (35)
ROUNDS: 1 Round + Row and 6 pistols.

NOTES: The rowing felt really good and strong.  I was trying to keep the stroke rate low, too.  The pistols gave me a lot of trouble.  It bothers my hip and my knee.  The snatches were fine.

rest 5 minutes

5AMRAP
20 Front-rack step ups (95# onto 20")
8 Russian Swings (70)
30s Bar hang
ROUNDS: 1 Round + 13 step ups

NOTES:   The step ups were really hard on my upper back.  The first round I did 12/8 and then the second time I did 5/5/3. It was also really hard to breathe with the bar on my chest. Also, the 70# KB is huge and feels really heavy.




Cheers to Raspberry gelato!