A. Back Squat @ 55% - 8 x 2 reps rest 30 seconds (upright torso and speed FOCUS)
B. Halting Clean DL to Knee + Squat Clean from Pause @ Knee x 1 rep EMOM x 8 Minutes (225/135) - scale accordingly
C. Lying Face Down Hamstring Curl x 20 reps rest 1 minute x 4 sets (https://youtu.be/QwXgpycbD1Q) - no bench needed use floor
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5 sets:
5 TNG Power Clean & Jerks 155/105
8 KB Swings 70/53
12 Calories on Bike
rest 3 minutes
A) 155
ReplyDeleteB) done @ 135 - I liked this one!
C) done with thin blue band
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1:21
1:18
1:21
1:19
1:25
135
ReplyDelete135
Blue band
1:38, 2:10, 1:53, 1:55, 1:55
A) 135
ReplyDeleteB) 135
C) done
+
1:15
1:27
?
(Arms went numb so was advised to stop- this shouldn't happen anymore once my shoulder mobility gets better)
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-100 sumo dl @ 95
-10 strict ring dips (2 Mississippi second pause at bottom) gave myself 20/25sec between every rep and was actually able to push all the way up each time! Super surprised I could do that!
-30 ring dips w/ light band
AB 300 cal for time: 38:25
DeleteToday felt good. A: 215. B: 225. No misses. C: done. Workout: 1:20, 1:18, 1:16, 1:15, 1:20
ReplyDeleteA) 205
ReplyDeleteB) 225
C) Done - red band
D) 0:58, 1:03, 1:10, 1:13, 1:26
- I have only 1 or 2 hard rounds of AB in me before I crap out
- I've had little motivation to go hard on metcons lately. Think I'll jump into a class wod 1x during the week
A. Supposed to do 210. Used 185. First time in a while.
ReplyDeleteB. 225.
C. Blue band.
D. :54, 1:02, 1:07, 1:14, 1:20.