Walking on Walls

Hand Prints on the outside, body outline in between
Super EFA (Fish Oil Supplement for those not familiar). Like
I’ve said over the last little while, hips, legs and various other parts have
just not been recovering. Pain and stiffness have been the normal for me and
that isn’t cool. I picked up some more EFA and took 2 last night. HALLELUJAH!
For the first time in forever my hip didn’t ache as I climbed out of bed this
morning. What a great way to start a morning! Now there was still some ‘twinge’
but it was minor compared to what I’ve been going through. The test will be the
next few days.
400m Run
2 Rounds of
10 Jumping Jacks
10 Good Mornings
10 Kettlebell Swings (@45lbs)
Today was going to be all about the Snatch, but with my
chicken wing still waiting for an in-depth picture and some pain it’s mod city
for me. Coach D (@DefconRX) helped find some safe movements and for clarity
I’ll list the complex below.
“Coach D” Snatch Complex ‘modified’
2 Deadlifts
1 Low Hang Squat Clean
2 Front Squats
1 Push Press
We added weight after every round and we lifted EMOM for 8
minutes. I started working @95lbs and my last lift was maxed out @125lbs. Serratus
was causing some issues, especially while I was in front rack. We followed up
this complex with Death by Snatch ‘modified’ which is lifting every minute,
increasing reps. I got 4 rounds complete and then the Lat/Serratus got to be
too much. Working weight was still @125lbs.
WOD (12 minute AMRAP)
5x20m Sprints
20 Kettlebell Swings (@50)
3 Wall Walks
I would have been fine without Wall Walking, but there is no
improvement if it’s easy. I managed to finish 3 full rounds plus the Runs. It
was good, but it still won’t beat yesterday’s partner WOD.
5x250m Sprint Rows
It was tough to dig up the energy for the Row, but it they
were all sub 55 seconds. A big shout to @CADPRO00 for throwing down the gauntlet
for 1 ME Sprint. It was fast and it was tough. 
The night isn’t over yet though and homework was on deck next.
Ankle Mobility (Plate)
Shoulder Mobility (Band)
5 Pull-ups
50 Abmat Sit-ups
Glute Stretch
Hamstring Stretches
Hip Smash (Lacrosse Ball)
Trap Smash (Lacrosse Ball)
Lat Smash (Lacrosse Ball)
Back Stretch
There wasn’t time for more because I’ve been a ravenous
beast all day.  I simply cannot stuff
enough into my face today. We’ll see what tomorrow holds besides a trip to
Reebok and then it’s RX Your Friend Saturday. @SavannahJessie are you ready?


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