Strength & Conditioning:
Death by Hang Clean
With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and then try one time to complete the minute you failed.
For Score
Flexibility/Mobility:
Eye of the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post score and experiences to comments
150 reps @ 63#
This turned out to be way harder than I had anticipated. Got my heart rate going even at round 4/5.
190 reps @ 63 (60% of HC)
120 @ 63# (think this score is right…successfully got through 15 rounds before taking a minute rest)
87 x95# did 9 reps thru round 12 then completed 12 after rest
Home Grown
Week 4
SGDL: 5×3 @ 275
Front Squat: 5×6 @ 245 (80%)
Pause Front Squat: 2×6 @ 205
Split Squat: 2×6 @ 155
Farmers carry’s: 4×20 meters
Successfully completed 13 rounds. Rested 1 min and successfully completed 14 reps in the min.
All at 103#