2015 MP Christmas Party
Strength:
Front Squats
1-rep max
Compare to Wednesday, 19 August 2015
Conditioning:
“Hips and Grips”
Every minute on the minute for 12 minutes perform:
Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)*
Even minutes: Max rep Toes-2-Bar in 20 seconds
For Score
*Up to 75% of 1RM. Rest the remaining 40 seconds each minute. ALL OUT EFFORT in the 20 seconds!
Mobility:
Quad Smash – 1:30/leg
Overhead T-spine Smash – 2:00
Posterior Chain Floss – 1:30/leg
Post load, time, and experiences to comments
SWOD:
200#
CWOD:
4+7=11
5+7=12
5+8=13
5+8=13
5+12=17 (figured out the kipping t2b thing!)
6+13=19
85 Rx
135#
SWOD: 120#, 17# PR
CWOD: Total HPC: 49@ 70#, Total T2B 48, Total Score 97
Rowed a 5k afterwards: 21:20.
SWOD:
205# (10# PR) – did each rep with proper ‘bar in fingers – elbows up’ form – felt good
CWOD:
78
145#
*Need to figure out the T2B kip thing…sometimes I nail it and can rock out 10-12 at a time but other times I can’t and can only do 5-7. Work in progress.
SWOD: 135# 5# PR
CWOD: 36 cleans @ 85# 38 t2b. 74 total reps.
SWOD: 305# (5# PR)
CWOD: 93 Reps Rx+ (185#)
T.
Swod. 155#. 5# Pr.
Cwod. 73# hpc. 6,12,6,12,6,12,6,12,6,11,6,11= 106
D.
Swod. 255#. Got greedy and went for 10# Pr. Stay with 5 next time.
Cwod. 170# hpc. 5,13,5,15,4,10,4,10,3,9,4,10=92.
SWOD:
350 lbs
5# PR!
CWOD:
Rx+
23 HPC @ 210#
78 T2B
101 Total Score
SWOD: 170 (2# PR)
CWOD: Total Score 60. 71# Toes to bar slowly getting better, but still slow!
SWOD:185# t# PR I will take it.
CWOD: Ughhh forgot to count up my score, but I averaged 6 Hang Cleans and 6-8 T2B each round.
SWOD: 145# . 10# decrease. Still feel behind from Jamaica and the marathon.
CWOD: 36 HPC + 48 T2B = 84 reps. 93# bar.