CFSB C2 de-load week
Buy in:
5 min jump rope
Shoulder mob (bands, dislocates)
2 rounds of:
45# OHS x 10
Jack Knife x 10
45# Good Mornings x 15
Strength:
Shoulder Press 3 x 5
45 (10) | 65 | 95 | 115
WOD from 110813:
Behind the Neck Jerk
1-1-1-1-1-1-1
45(5)-95-115-135-155-175-185(PR)-205(F)-205(F)-195(F)
Compared to 110314
95-115-135-155-165-175-180
Cash out:
Two Hand DB Bent Over Rows 3 x 5
15(8) | 25 | 35 | 40
Felt great when I hit the 185PR and thought I could easily hit 205. Gave it 2 good attempts but couldn't get it completely locked out. Gave it one more shot at 195 but by then my shoulders were gassed. Still, it was an improvement and considering how jacked up my shoulders were from yesterdays ring push-ups, better than expected.
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