Conditioning:
“Rogue at the Redlands”
30 Double Unders
25 Kettlebell Swings (55/35)
20 Overhead Lunges (stationary w/plate)(45/35)
15 Toes-2-Bar
3 rounds for time
Compare to Tuesday, 25 October 2016
Strength:
Jerk
Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first 5 sets. Then drop increase to 5%, and only do 1 Jerk each set, until reaching failure.
For max load
Flexibility/Mobility:
Hip Capsule – 1:30/side
Plantar Surface – 1:30/foot
Prone Shoulder Flexion – 2:00
Post time, max load, and experiences to comments
CWOD: 14:31Rx
SWOD: 130#, 12# PR!
CWOD
14:45 MOD
OHS w/15# plate for lunges. (those are yuck!)
SWOD
88#
did not max out ..ran out of time 🙂
CWOD: 14:14 Rx
SWOD: 118#, 3# PR
CWOD 13:24 rx
SWOD worked up to 185# for 10# pr
T. Did stuff well.
D. Did same stuff well. Jerk 245#. 10# Pr. Next time don’t mess with hand placement at heavier weights. Find it at lower weights and stick with it.
Bingo
CWOD: 16:18rx
SWOD: 140#
Lifters: 265×5 FS (86%)
SWOD: Jerk 295#
20# PR
Good workout