1.) 3 Rounds of:
:30 Scorpion Stretch per side
:15 Spiderman Stretch per side
:10 Handstand Hold
2.) Every 3 min for 10 Rounds
1 Box Jump, then
1 Barbell Complex:
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
-Add load each round
-Increase height of box each round
*3.) 5×5 SUPER SLOW Pullup Negatives
:30 Scorpion Stretch per side
:15 Spiderman Stretch per side
:10 Handstand Hold
2.) Every 3 min for 10 Rounds
1 Box Jump, then
1 Barbell Complex:
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
-Add load each round
-Increase height of box each round
*3.) 5×5 SUPER SLOW Pullup Negatives
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Laura VanderKelen
80-125# for barbell complex, 20-39.5” for box jump
Failed my very last S2O on final round 😵
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Pauly VanderKelen
46" Box Jump / 200# Barbell Complex
30,33,36,39,42,42,44,44,46,46" Box Jump (30 " box + (5) 45# plates. Used tape measure after workout.) / 155,165,175,185,190,190,195,195,200,200# / Front Squat Singles: 135,185,205,225,275,295,failed 300#. Wanted 7x1 @ 300#, but my back was still sore from the DLs on Thursday.
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