Skill/Strength:
Four Rounds of
1 Hang Power Clean- above knees
Rest 10 secs
2 Low Hang Power Cleans- below knees
Rest 20 secs
3 Power Cleans
-Start around 70% of Power Clean max
-Rest 2 min between rounds and increase load each round
-Do your sets of 2 and 3 unbroken
Strength 2:
Every minute for 5 min
1 Power Snatch+1 Low Hang Power Snatch+1 High Hang Power Snatch
-Maintain 40-45% Power Snatch for session
Conditioning:
10 Rounds of
:20 Max Cal Bike, :20 Rest
Accessory Work:
3 Rounds
100 Double Unders
20 Chest to Bar Pullups
Mobility:
3 min forearm smash per side
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Ian Wilson
Can't remember the weights, but felt better than I have in months.!!
Also, found out how good of a friend Devon is. Fun Day!
16
0
Maria Onaindia
75 cals
120# PC (still working on technique), 55# PS-felt light but followed directions. After 5 rds-10 seated strict press, 10 bent over rows, 30 DUs
16
0
Pauly VanderKelen
Overhead Squat: 10 reps @ 95,115,135, and 155#
4x10 Standing Ab Roll-outs on a ~20 degree board (13th hole down on the squat rack close hole pattern) alternating with 4x15 Wrist Curls with 25# dumbbells / 400 meter Backwards Walk Sled Pull with 90# on the sled / 4x10 Calf Raise @ 195# alternating with 4x13 Shoulder Raise with 25# dumbbells.
1
0
Theresa Rosenquist
50 cals π΅π»π’π
Did the PClns & Sn work w/ KBs: 35/40/45/53 (π³) -> 5 KBSn @ #35 (LA) & 5 KBCln @#40 (RA), PAW: 3x: 15#25 DB GHHE/25#25 AMSU/10 SL-LL (R&L)
11
0
Tim S.
215, 115, 0
busy morning. bought a car. forgot to eat. skipped the soul-sucking bike
13
0