Strength:
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
Master Qualifier 4
21-15-9 rep rounds of:
Deadlifts (225/155)
Box Jumps (24/20″)
Handstand Push-ups
For Time
Compare to Tuesday, 28 April 2015
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post lift, load, time, and experiences to comments
SWOD: 125# back squat (PR)
CWOD: 8:41; 105# dead lifts; 20″ box step ups; modified HSPU
SWOD:
Thruster 1 RM 175# PR
CWOD:
12:41 Rx
SWOD: 225# HPC (got 235# but apparently I went a hair below parallel)
CWOD: 12:18 Rx – gotta work on that HSPU efficiency
T.
Swod worked hang clean form.
Cwod. 9:45. 123#.
D
Swod worked front squat.
Cwod. 9:35. 205#.