OPEX 12/3/15

Posted: December 5, 2015 in WODs

Sleep: 10:30-7:10 (8hrs 40min)
Stress: moderate
Motivation and energy: wayyyyy better than yesterday. Felt moderate-high energy and good motivation.
Condition pre-workout: ready to work!
Condition post-workout: lots more in the tank 🙂
2 big differences between yesterday and today 1. I took my adrenal sups at 4pm today and also had some food at 4 🙂

Day 3
core work – 5 min
glute work – 5 min
A. Box Squat; 3-5×5; Rest 2 minutes – get your hips back, vertical shins, no excessive lordosis…you’re going to probably want to feel arched to stabilize, avoid that if you can and focus on your “brace”
145×5, 155×5, 165×5, 175×5, 185×5
Felt like going heavy today 🙂

B. DB Crossover Step up; 6-8/side x4; Rest 90 seconds between legs
Alternated legs each rep so did 8×8 essentially at 35# per arm 18″ box,
Went up to 40# per arm x8 after 4 rounds

C. DB Floor Press with bridge @30×1; 6-8×4; Rest 90 seconds
35#s x8, 40#s x8s
Bilateral DB feels the best on my shoulders and neck 🙂
4 sets
50 DU
5 wall walks
10 reverse crunches w/ 10# counter weight – https://www.youtube.com/watch?v=Lkafd6GkaPo
Rest 3:00
1. 2:50
2. 2:29
3. 2:31
4. 2:25
Wall walks took the longest. Could feel my upper trap over activating on my right side on the way down from vertical on wall walk.
Overall pretty easy.


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