by Alex Etzen
HUGE PR’s yesterday. We didn’t get pictures of everyone’s snatch PR’s and we wont try to list them all because there were literally that many! Here’s a few shots from Dylan’s 4:30 class of Jeff and Josh hitting 135# and 205# respectively. Nice work everyone who made gains yesterday in this complex Olympic lift.
We will be continuing our Isolate Series for the next 7 weeks on Thursday’s as part of the WOD.
As you may have realized last week, we all have some one sided weaknesses to target over the next several weeks. Hopefully at least one of the four movements spoke loudly to you and you are ready to come in today and kill it with technique and strict movement.
Today, we’ve made the step-ups a little higher, changed the shoulder press to be one arm at a time, and added some weight to the lunges and the SLDLs.
Hopefully at the end of our series, you will have gotten so much better at these movements and their progressions and in turn stronger in your whole body movement as well!
ISOLATE SERIES
3RDS
– 12 StepUp Each Leg (18/12″ + 25# weight on box for both with bodyweight)
– 12 walking lunges each leg (15’s/10’s dumbbells)
– 12 SLDL each leg (bodyweight) (if bodyweight is good – 8#/5# kb)
– 12 pause-at-bottom single arm strict shoulder press with light dumbbells 12 EACH ARM (NO DIP)
Dylan’s B-day WOD
For Time:
– 27 Push Press (135/95#)
– 7 Handstand Push Ups
– 3 Muscle Ups
1000m Row
