A. Overhead Squat 7 x 2 @ 70% rest 60 seconds
B. Every 90 seconds x 15 minutes - 1 Clean Grip Deadlift + Hang Power Clean + Hang Squat Clean + Front Squat @ 70% of FS
C1. Glute Ham Raise - 3 x 8-10 reps (add weight if possible)
C2. L-Sit Hold x 30 seconds
+
For time:
30 OHS 95/65
30 C2B Pull-Ups
30 Power Snatch 95/65
30 TTB
30 SDHP 95/65
30 Air Squats
30 KB Swings 53/35
*12 minute cap*
A. 5 @ 100, 2 @ 110
ReplyDeleteB. 115
C1. Skipped
C2. Done
11:39.
Had a lazy week of working out and felt it tons on the metcon.
A) 175
ReplyDeleteB) 205 (s/b 220)
C) Done
D) 11:57
3 sets.
ReplyDelete200m run
20 sec hollow rock
5 Ohs 95 5511
A. 8rm at 155. Then hit a new 1rm at 200 failed 225
B. Used 230. Was supposed to use 250
C done
D. 15 flat. Went extra slow as not to rip for Saturday.
200 laying down leg curls with red bands.
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ReplyDelete
ReplyDeleteA) 125#
B): 160# (accidentally pr-ed power clean but wasn't able to re-lap the bar for remainder of complex),135#, 140#, 145#,150# (for the rest of the sets)
C) subbed for ab work at home
D) made it to 15 Sdhp within the time cap (but finished the workout after).(used band for strict c2b)