Conditioning:
“Crank up the heat”
400m Run
7 Handstand Push-ups
14 GHD Sit-ups
21 Calories Rowed
42 Double Unders
3 rounds for time
Compare to Saturday, 09 July 2016
Strength:
Option 1:
Squat Cleans
5 reps @ 50% 1RM
5 reps @ 60%
5 reps @ 70%
For quality
Option 2:
Make-up a Lift
1-rep max
For max load
Mobility:
Plantar Surface Mobilization – 1:30/foot
Couch Stretch – 1:30/leg
Banded Bully – 1:30/arm
Post load and reps, time, and experiences to comments
CWOD:
2 rds +through 5 GHDs
15:00 min cap
SWOD:
1 RM SP
125#
Cwod: 17cals in 2nd round when cap
HSPU w 2 abmats
SWOD: back squats 1RM
168# (3# PR) almost had 170 #
CWOD: made it through partial run on 3rd round at cap. HSPU 2 ab mats,
SWOD: 1RM Clean 103# (down 30#) Basically I’m chickening out getting under the bar. Will try again another day.
2 rounds of CWOD: 8:41 Rx
Only did 300m runs
Shoulder Press: 143 lbs (19 lbs decrease)
CWOD: 2 Rounds ✅
300m Run
SWOD: 1RM HANG POWER CLEAN
300#
25# PR
Not pretty but we will get good work in very soon, consistently from multiple positions.
CWOD 2 rds +200m run rx
SWOD worked up to 5x 145#
still pausing when bringing bar from ground, worked power cleans at 95# just for technique
CWOD: finishing run on 3rd rd at cap, Rx
SWOD: 140# HPC, 5# current PR, 2# all time PR
CWOD: ✅
SWOD:
Did the squat cleans.
5@165
5@200
5@230
Worked on the triple extension and a higher, more solid receiving position.