A. Back Squat @ 60% - 8 x 2 reps rest 30 seconds (upright torso and speed FOCUS)
B. Halting Clean DL to Knee (2 sec pause) + Power Clean (from floor) - 1 rep Every 90 seconds x 12 minutes
C. Weighted Hip/Back Extensions 3 x 12-15 reps 90 seconds rest
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5 sets:
5 TNG Squat Clean Thrusters 155/95
10 Burpee Box Jump Overs 20"
3 minute rest
140
ReplyDeleteWorked up, got to 14
15#
1:14, 1:16,1:08, 1:16, 1:17
*145, not 14 :)
DeleteA. 150
ReplyDeleteB. 125-160 Went up by 5's. Got starfishy with my feet on the last 2.
C. 15 lbs
D. 1:05, 1:05, 1:02, 1:02, 1:02
A) 210
ReplyDeleteB) 5 hang power cleans every 90s - 95, 115, 135×2, 155×4
C) Barbell hip thrusters - 4 sets of 15 @ 155
D) 5 sets of: 5 thrusters @ 155, 10 pushups, 10 cals AB
E) 2 min accumulation wall facing HS hold
A) 150#
ReplyDeleteB) 135#
C) 25#
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1:04, 1:04, :54, :57, 1:01
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Glute ham raises 3 sets (18, 18, 24 reps)
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Ring dips (17 with lightest band, last 13 done with no band in sets of 2/3)
A) 165
ReplyDeleteB) 165
C) 25
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1:15, 1:16, 1:16, 1:18, 1:14 sq cln thrusters @105 thanks to j rod