A. Squat Clean Cluster 5 x 2.2.2 (rest 15 seconds between clusters) rest 2 minutes after sets @ 70%
B. OH BB Walking Lunge 3 x 20 steps 135/95 rest 90 seconds between
C. GHD Situps 3 x 20 - Rest 90 Seconds
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Assault Bike
60 Seconds @ Black Out Pace
rest/walk 15 minutes x 2 sets
(your goal is to be crawling after the effort)
(Pelham Peeps)
500m Row @ Black Out Pace
rest 8 minutes x 3
A. 157# (70%)
ReplyDeleteB. 95#
1 – 2:00 (10 steps / 10 steps)
2 – 1:56 (10 steps / 10 steps)
3 – 1:28 (15 steps / 5 steps)
For the first two sets I did lunge, bring get together, lunge, recover etc. The last set I lunged straight through.
C. Done
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1- 23 cals
Started off around 700 watts and began dying around 20-25s. Last few seconds I was pushing 350-400 watts.
2- 23 cals
Stayed even between 500-600 watts
This was one of the worst things I’ve ever done. Ended up meeting pukie the clown 10 minutes after set 2. Horrible
115 power clean to keep pressure off wrist, felt good to clean!
ReplyDelete95 - hot mess express
Done
Row: 1:49, 1:53, 1:53 PR is 1:46
A) 205
ReplyDeleteB) Done
C) 2×20 shit makes me nauseous
D) 47 cals. Doing 2nd round as recovery. On my 14th min of rest and I still feel like I did after 15.5. Need food.
A) 115#
ReplyDeleteB) done
C) 2 x 20
D) 23, 21
Got sick between sets and after :p
A. Did power clean and press. Misread for just cluster not squat clean
ReplyDeleteB. Knees did not want to do it
C. Done
Die Chris.
1:30(pretty sure a 1 sec PR) 1:37,1:38
A) 195
ReplyDeleteB) done
C) done
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29, 33