Re: did you work out today?
6 mile ruck, followed by some shooting, with a little crossfit mixed in.
6 mile ruck, followed by some shooting, with a little crossfit mixed in.
- Thread starter Mike
- Start date
Re: did you work out today?
6 min run at 54 min, granted the 20 degree temps kept me frosty for most of the run before my body warmed up, guess I should probably wear more than shorts and a t-shirt, nothing better than seeing someone else running outside all bundled up.
6 min run at 54 min, granted the 20 degree temps kept me frosty for most of the run before my body warmed up, guess I should probably wear more than shorts and a t-shirt, nothing better than seeing someone else running outside all bundled up.
Re: did you work out today?
floor press w/ quaded bands 1RM
incline press machine 2 sets max reps
lat pull downs 5x12
jm presses to face 4x10
chin ups against bands 4 x max reps super set with curls
floor press w/ quaded bands 1RM
incline press machine 2 sets max reps
lat pull downs 5x12
jm presses to face 4x10
chin ups against bands 4 x max reps super set with curls
Re: did you work out today?
All day, everyday
All day, everyday
Re: did you work out today?
3 days on 1 day off is my workout schedule. Had to lay off on my running lately due to some heel pain. last three workouts"
Mon: Crossfit's Fran
21-15-9
Pullups and thrusters...I use 95 lbs.
Tues: Crossfit's Barbara
3 rounds: 20 pullups; 30 pushups; 40 situps; 50 air squats
Today: My own Crossfit workout
3 rounds: 100 jumpropes; 21-15-9 reps...powercleans; keetlebell swings; burpees
3 days on 1 day off is my workout schedule. Had to lay off on my running lately due to some heel pain. last three workouts"
Mon: Crossfit's Fran
21-15-9
Pullups and thrusters...I use 95 lbs.
Tues: Crossfit's Barbara
3 rounds: 20 pullups; 30 pushups; 40 situps; 50 air squats
Today: My own Crossfit workout
3 rounds: 100 jumpropes; 21-15-9 reps...powercleans; keetlebell swings; burpees
Re: did you work out today?
A couple of the guys in my shop go to http://crossfit.com/ everyday and do their daily workout for our PT. I just was able to start working out again about 2 weeks ago. Motorcycle accident, got thrown off front, seperated shoulder blah blah. Week 6 now and can do most movements again though
A couple of the guys in my shop go to http://crossfit.com/ everyday and do their daily workout for our PT. I just was able to start working out again about 2 weeks ago. Motorcycle accident, got thrown off front, seperated shoulder blah blah. Week 6 now and can do most movements again though
Re: did you work out today?
4hr morning trail run , followed up by BEER .
4hr morning trail run , followed up by BEER .
Re: did you work out today?
its the holidays, thats my excuse haha
its the holidays, thats my excuse haha
Re: did you work out today?
5 mile ruck, 30 lbs pack.
5 mile ruck, 30 lbs pack.
Re: did you work out today?
45 min rower, 100 push ups, 100 sit ups
45 min rower, 100 push ups, 100 sit ups
Re: did you work out today?
I am 59 years old.
I teach outdoor pursuits.
I sit on an Ergo meter Rowing machine and do 4,000 + miters on a daily basis. Not much but I kayak stretches of rivers on a weekly basis as well.
I am 59 years old.
I teach outdoor pursuits.
I sit on an Ergo meter Rowing machine and do 4,000 + miters on a daily basis. Not much but I kayak stretches of rivers on a weekly basis as well.
Re: did you work out today?
Yep --- did the "Body 4 Life " upper body workout today -- i am recovering from some broken ribs a couple months ago and that workout , while pretty basic, is at roughly the intensity i need to be at right now
I'll follow that with 30 minutes on the treadmill before bedtime
Yep --- did the "Body 4 Life " upper body workout today -- i am recovering from some broken ribs a couple months ago and that workout , while pretty basic, is at roughly the intensity i need to be at right now
I'll follow that with 30 minutes on the treadmill before bedtime
Re: did you work out today?
Today's Workout
Lunch Time Cardio
20 Mins on Stair Climber / Level 10
1.5 miles on treadmill
Evening Back/Shoulders
4x10 Heavy Seated Cable Rows
4x10 Arnold Presses
4x10 Standing Lat Raises
4x10 Lat Pull Downs
4x10 Upright Rows
4x15 HEAVY shrugs on squat rack
Will teach a 40 minute spin class at the local Powerhouse Gym.
Today's Workout
Lunch Time Cardio
20 Mins on Stair Climber / Level 10
1.5 miles on treadmill
Evening Back/Shoulders
4x10 Heavy Seated Cable Rows
4x10 Arnold Presses
4x10 Standing Lat Raises
4x10 Lat Pull Downs
4x10 Upright Rows
4x15 HEAVY shrugs on squat rack
Will teach a 40 minute spin class at the local Powerhouse Gym.
Re: did you work out today?
100 pullups 200 pushups before work fixin 2 get in some cardio. I did em in bout 25 mins is that a good time?
100 pullups 200 pushups before work fixin 2 get in some cardio. I did em in bout 25 mins is that a good time?
Re: did you work out today?
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: aaronb</div><div class="ubbcode-body">100 pullups 200 pushups before work fixin 2 get in some cardio. I did em in bout 25 mins is that a good time?</div></div>
I guess that depends on how you did them. If you did all 100 pullups then all 200 push ups then it isn't terrible, as 200 push ups in a row would take me and most everyone I know a bit of time. If you broke them up into like 5 pull ups 10 push ups and you were actually going for time then it seems way slow.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: aaronb</div><div class="ubbcode-body">100 pullups 200 pushups before work fixin 2 get in some cardio. I did em in bout 25 mins is that a good time?</div></div>
I guess that depends on how you did them. If you did all 100 pullups then all 200 push ups then it isn't terrible, as 200 push ups in a row would take me and most everyone I know a bit of time. If you broke them up into like 5 pull ups 10 push ups and you were actually going for time then it seems way slow.
Re: did you work out today?
I guess I'm just a lazy bastard. The only exercise I ever get is when I get laid... Needless to say I don't exercise as much as I'd like
I guess I'm just a lazy bastard. The only exercise I ever get is when I get laid... Needless to say I don't exercise as much as I'd like
Re: did you work out today?
Ran 3 miles in anticipation for sitting on the couch all day, watching football and eating shitty.
Ran 3 miles in anticipation for sitting on the couch all day, watching football and eating shitty.
Re: did you work out today?
Squat day today feels good .
Squat day today feels good .
Re: did you work out today?
Ok I am off to the gym
shoulders today .
Ok I am off to the gym
shoulders today .
Re: did you work out today?
Lets get this thread going again
AMRAP 20mins
5-135# Overhead Squats(must be snatched any variation)
10-Burpees
15-Pullups
Completed 8 rounds RX'd
Saturdays are only 1 wod days for me
5'8" 155# 42yrs
AL
Lets get this thread going again
AMRAP 20mins
5-135# Overhead Squats(must be snatched any variation)
10-Burpees
15-Pullups
Completed 8 rounds RX'd
Saturdays are only 1 wod days for me
5'8" 155# 42yrs
AL
Re: did you work out today?
I did some circuit training. Started with 20 mins of cardio. Then I did flat bench to warm up. Then incline, preacher curls, standing rows and crunches(one after the other). Then peck deck, shoulder press, hammer curls, shrugs. DB curls, front lateral raises, DB flies and leg raises. Then finished with 15 mins on the heavy bag.
I did some circuit training. Started with 20 mins of cardio. Then I did flat bench to warm up. Then incline, preacher curls, standing rows and crunches(one after the other). Then peck deck, shoulder press, hammer curls, shrugs. DB curls, front lateral raises, DB flies and leg raises. Then finished with 15 mins on the heavy bag.
Re: did you work out today?
AM
Split Squats 3xeach leg alt. work up to a heavy triple
then 2 more sets @ heaviest load (205#)
The following 10mins is done with increasing loads every 30secs
3 Power Cleans every :30sec for 7mins then
doubles for 2 mins then singles for the last 60sec (230#)
4-Rounds Not for time Unbroken :30 rest between rounds
5-Kettlebell Snatch left arm 2pood
5-KB Snatch right arm
5-Muscleups
PM
2-Hang Power Cleans + 1-Hang Clean
up to a heavy load then 3 sets total @ heaviest load (210#)
Metcon
100-Burpees for time (10mins cap)
Starting after the first minute do 2-Power Cleans @ 185 every 60secs
9:48 (did terrible on this oh well)
AL
AM
Split Squats 3xeach leg alt. work up to a heavy triple
then 2 more sets @ heaviest load (205#)
The following 10mins is done with increasing loads every 30secs
3 Power Cleans every :30sec for 7mins then
doubles for 2 mins then singles for the last 60sec (230#)
4-Rounds Not for time Unbroken :30 rest between rounds
5-Kettlebell Snatch left arm 2pood
5-KB Snatch right arm
5-Muscleups
PM
2-Hang Power Cleans + 1-Hang Clean
up to a heavy load then 3 sets total @ heaviest load (210#)
Metcon
100-Burpees for time (10mins cap)
Starting after the first minute do 2-Power Cleans @ 185 every 60secs
9:48 (did terrible on this oh well)
AL
Re: did you work out today?
P90X "Chest and Back"
P90X "Chest and Back"
Re: did you work out today?
Started yesterday......
Let it begin.
Started yesterday......
Let it begin.
Re: did you work out today?
Only PM today
Back Squats Triples every :60sec up to heavy set then 2 more sets at heaviest load
Metcon
3-Rounds for time
400m-Run
10-135# Thurster
11:48 (f*^&^%king hot out today went about 85%)
AL
Only PM today
Back Squats Triples every :60sec up to heavy set then 2 more sets at heaviest load
Metcon
3-Rounds for time
400m-Run
10-135# Thurster
11:48 (f*^&^%king hot out today went about 85%)
AL
Re: did you work out today?
Ran to the gym 3 miles, worked out, ran back. Feels good
Ran to the gym 3 miles, worked out, ran back. Feels good
Re: did you work out today?
AM
Hang Power Snatch Triples up to a heavy load then 2 more sets at heaviest load (155#)
These were just a bit off today.
Metcon
Only got in 2 rounds short on time,wnated to do 3
2-Rounds
400m-Run
10-Left Arm Kettlebell Snatches 70#
10-R arm KB Snathces 70#
10-Muscleups
14:08
My left arm really sucks at KB snatches
PM
3-Power Cleans every :30sec for 8mins increasing loads up to 220#
Then Doubles @ 225# for 2mins every :30
Then Singles @ 230# for 2mins every :30 (missed 2 lifts)
Then Triples @ 195# for 2mins every :30
*No Rest
3x400m-Sprint (2 minute rest between efforts)
1:14,1:24,1:35 I was smoked for the runs. Not a fan of running.
AL
AM
Hang Power Snatch Triples up to a heavy load then 2 more sets at heaviest load (155#)
These were just a bit off today.
Metcon
Only got in 2 rounds short on time,wnated to do 3
2-Rounds
400m-Run
10-Left Arm Kettlebell Snatches 70#
10-R arm KB Snathces 70#
10-Muscleups
14:08
My left arm really sucks at KB snatches
PM
3-Power Cleans every :30sec for 8mins increasing loads up to 220#
Then Doubles @ 225# for 2mins every :30
Then Singles @ 230# for 2mins every :30 (missed 2 lifts)
Then Triples @ 195# for 2mins every :30
*No Rest
3x400m-Sprint (2 minute rest between efforts)
1:14,1:24,1:35 I was smoked for the runs. Not a fan of running.
AL
Re: did you work out today?
I did workout today. It's weird, there was a hide member (can't remember his name) that has this in his signature.
"Somewhere, someone is practicing. And when you meet him on the field, face to face, one on one, he'll beat you unless that someone who's practicing is you."
Got me motivated, running, lifting, snapping-in. I love it
I did workout today. It's weird, there was a hide member (can't remember his name) that has this in his signature.
"Somewhere, someone is practicing. And when you meet him on the field, face to face, one on one, he'll beat you unless that someone who's practicing is you."
Got me motivated, running, lifting, snapping-in. I love it
Re: did you work out today?
3 days in a row......keep moving forward.
3 days in a row......keep moving forward.
Re: did you work out today?
Only AM today had to do some painting in the gym in the afternoon.
AM
Snatch singles up to 200# missed it 3 times
Clean & Split Jerk up to 240# missed the jerk 4 attempts
Not my day
Turned out to be a rough week got one more workout tomorrow
hopefully I perform better
AL
Only AM today had to do some painting in the gym in the afternoon.
AM
Snatch singles up to 200# missed it 3 times
Clean & Split Jerk up to 240# missed the jerk 4 attempts
Not my day
Turned out to be a rough week got one more workout tomorrow
hopefully I perform better
AL
Re: did you work out today?
Shoulders and legs:
Machine shoulder press 4x8 @ 250
Front dumbbell raises 4x8 @ 55,55,55,60
Side dumbbell raises 4x8 @ 55,55,55,60
Rear cables 4x10 @ 20,25,25,30
Front cables 3x6 @ 25
Side cables 3x6 @ 20,20,25
Arnold's 3x6 @ 55's
Dumbbell shrugs 3x10 @ 115,125,130's
Barbell shrugs 10,8,6 @ 275,295,315
Leg press 10,7,8 @ 400,450,470
Hamstring curls 4x10 @ 150,150,155,155 per leg
Leg ext 4x10 @ 150,150,155,155 per leg
Protein and creatine, some light runs this weekend then back to the weight room on monday
Shoulders and legs:
Machine shoulder press 4x8 @ 250
Front dumbbell raises 4x8 @ 55,55,55,60
Side dumbbell raises 4x8 @ 55,55,55,60
Rear cables 4x10 @ 20,25,25,30
Front cables 3x6 @ 25
Side cables 3x6 @ 20,20,25
Arnold's 3x6 @ 55's
Dumbbell shrugs 3x10 @ 115,125,130's
Barbell shrugs 10,8,6 @ 275,295,315
Leg press 10,7,8 @ 400,450,470
Hamstring curls 4x10 @ 150,150,155,155 per leg
Leg ext 4x10 @ 150,150,155,155 per leg
Protein and creatine, some light runs this weekend then back to the weight room on monday
Re: did you work out today?
I had my deviated septum fixed a couple days ago and its killing me to skip the gym, the hammer and chisel to the face that's killing me too.
I had my deviated septum fixed a couple days ago and its killing me to skip the gym, the hammer and chisel to the face that's killing me too.
Re: did you work out today?
Only 1 wod on Saturdays
As Many Rounds As Possible in 20mins
1-Rope Climbe 15'
10-Deadlifts 250#
15-Wallballs 30# (10' target)
20-Hand Release at Bottom Pushups
5rnds + 1rope + 10dl's + 5wallballs
AL
Only 1 wod on Saturdays
As Many Rounds As Possible in 20mins
1-Rope Climbe 15'
10-Deadlifts 250#
15-Wallballs 30# (10' target)
20-Hand Release at Bottom Pushups
5rnds + 1rope + 10dl's + 5wallballs
AL
Re: did you work out today?
Ran ten before 0830 to beat the heat. Gave me a total of 30 for the week. Maui half marathon on the 17 and I wish I had another month to get ready. Last couple of months have given me a lot of underway time. Oh well, embrace the suck!!!!
Ran ten before 0830 to beat the heat. Gave me a total of 30 for the week. Maui half marathon on the 17 and I wish I had another month to get ready. Last couple of months have given me a lot of underway time. Oh well, embrace the suck!!!!
Re: did you work out today?
AM
Floor Press Triples @ 175# every :30sec for 5mins
Hang Power Cleans (below knees) Triples every 60sec up to 205#
Hang Power Cleans Triples(below knees) every :30sec for 5mins @ 175#
3-Parallette Bar Handstand Pushups Every Minute On The Minute for 10mins
PM
Shoulder Press Triples increasing load every 60sec up to 135# then 2 more sets at heaviest load.
As Many Rounds As Possbile in 7mins
20-Double Unders
5-Muscle Ups
5-1 Arm (L) KB Snatch 70#
5-1 Arm (R) KB Snatch 70#
*Rest 60sec
As Many Reps As Possible in 60sec
Burpees
*Rest 60sec
400m-Sprint
-------------------
3-rounds +20double unders
27 Burpees
1:24 400m
AL
AM
Floor Press Triples @ 175# every :30sec for 5mins
Hang Power Cleans (below knees) Triples every 60sec up to 205#
Hang Power Cleans Triples(below knees) every :30sec for 5mins @ 175#
3-Parallette Bar Handstand Pushups Every Minute On The Minute for 10mins
PM
Shoulder Press Triples increasing load every 60sec up to 135# then 2 more sets at heaviest load.
As Many Rounds As Possbile in 7mins
20-Double Unders
5-Muscle Ups
5-1 Arm (L) KB Snatch 70#
5-1 Arm (R) KB Snatch 70#
*Rest 60sec
As Many Reps As Possible in 60sec
Burpees
*Rest 60sec
400m-Sprint
-------------------
3-rounds +20double unders
27 Burpees
1:24 400m
AL
Re: did you work out today?
Today we i am doing the WOD, in respect to our military bous, a Hero wod
"The Seven"
7 Handstand Pushups
7 Thrusters 135
7 Knees to ELbows
7 Deadlifts 245
7 Burpees
7 2-pood Kettlebell Swings
7 Pull ups
Post time in when i am done!
Today we i am doing the WOD, in respect to our military bous, a Hero wod
"The Seven"
7 Handstand Pushups
7 Thrusters 135
7 Knees to ELbows
7 Deadlifts 245
7 Burpees
7 2-pood Kettlebell Swings
7 Pull ups
Post time in when i am done!
Re: did you work out today?
AM
Split Squats (front rack) Triples (both legs) increasing load
every :60secs then 2 more sets @ heaviest load 195#
Hang Clean Doubles up to 220# then 1 more set @ heaviest load
10x100m sprints :30sec rest between efforts
All efforts @ :16sec
PM
Back Squats Triples increasing load every :60 sec
up to heaviest load then 2 more sets @ heaviest load 270#
MetCon
As Many Rounds As Possible in 10min
20-Back Squats 135# (must power clean not allowed to use a squat rack)
400m-Run
*Rest 60sec
As Many Reps As Possible in 2mins
Box Jumps 40"
*Rest 60sec
As Many Reps As Possible in 60sec
Power Clean 135#
-----------------------------------
3-rounds/ 20-box jumps/ 14-power cleans
AL
AM
Split Squats (front rack) Triples (both legs) increasing load
every :60secs then 2 more sets @ heaviest load 195#
Hang Clean Doubles up to 220# then 1 more set @ heaviest load
10x100m sprints :30sec rest between efforts
All efforts @ :16sec
PM
Back Squats Triples increasing load every :60 sec
up to heaviest load then 2 more sets @ heaviest load 270#
MetCon
As Many Rounds As Possible in 10min
20-Back Squats 135# (must power clean not allowed to use a squat rack)
400m-Run
*Rest 60sec
As Many Reps As Possible in 2mins
Box Jumps 40"
*Rest 60sec
As Many Reps As Possible in 60sec
Power Clean 135#
-----------------------------------
3-rounds/ 20-box jumps/ 14-power cleans
AL
Re: did you work out today?
Only one session today. Took it easy
2-Hang Power Snatch + 1-Hang Snatch (do not let go of bar)
up to 155#
2-Power Cleans + 1-Split Jerk (do not let go of bar)
up to 215#
Deadlifts Triples 245x3x1 355x3x1 365x3x1
AL
Only one session today. Took it easy
2-Hang Power Snatch + 1-Hang Snatch (do not let go of bar)
up to 155#
2-Power Cleans + 1-Split Jerk (do not let go of bar)
up to 215#
Deadlifts Triples 245x3x1 355x3x1 365x3x1
AL
Re: did you work out today?
AM
1-Hang Power Snatch + 1-High Hang Power Snatch + 1-Rack Jerk (snatch grip)
Sequence was done twice before putting the bar down every :60sec
Up to 135#
3-Power Cleans + 3-Muscle Ups (both unbroken) Every :60sec
Increasing load up to 210#
3-Atlas Stone Shouldering 116# stone (alternating shoulders do not put stone down)
+ 3-Parallette Handstand Pushups Every :60sec for 5mins
@ the 3mins mark had to break up the Handstand pushups 2+1
PM
Floor Press Triples every :60sec increasing load up to 200# then 2 more sets at heaviest load
MetCon
As Many Rounds As Possible for 10mins
5-Push Jerks 155#
10-Chest to Bar Pullups (chest must contact bar)
*Rest60sec
800m-Run
*no rest
Max Rep Unbroken Diamond Pushups
------------------------------------
7-rounds + 5 pj + 1 pullup
3:29
32 diamond pushups
AL
AM
1-Hang Power Snatch + 1-High Hang Power Snatch + 1-Rack Jerk (snatch grip)
Sequence was done twice before putting the bar down every :60sec
Up to 135#
3-Power Cleans + 3-Muscle Ups (both unbroken) Every :60sec
Increasing load up to 210#
3-Atlas Stone Shouldering 116# stone (alternating shoulders do not put stone down)
+ 3-Parallette Handstand Pushups Every :60sec for 5mins
@ the 3mins mark had to break up the Handstand pushups 2+1
PM
Floor Press Triples every :60sec increasing load up to 200# then 2 more sets at heaviest load
MetCon
As Many Rounds As Possible for 10mins
5-Push Jerks 155#
10-Chest to Bar Pullups (chest must contact bar)
*Rest60sec
800m-Run
*no rest
Max Rep Unbroken Diamond Pushups
------------------------------------
7-rounds + 5 pj + 1 pullup
3:29
32 diamond pushups
AL
Re: did you work out today?
Crossfit "The Bitch 2.0":
30 pistol (one-legged squats) buy-in
Then 5 rounds of:
10x 30" box jumps
5 snatch at 115lbs
5 muscle-ups (or dips on the rings)
5 toes-to-the-bar pullups
Resting one minute between each round
Then a 30 handstand push-up buy-out.
25 minutes (24:40, actually).
Crossfit "The Bitch 2.0":
30 pistol (one-legged squats) buy-in
Then 5 rounds of:
10x 30" box jumps
5 snatch at 115lbs
5 muscle-ups (or dips on the rings)
5 toes-to-the-bar pullups
Resting one minute between each round
Then a 30 handstand push-up buy-out.
25 minutes (24:40, actually).
Re: did you work out today?
Only AM today then I took the rest of the day off to recovery from the week
My AM session was slow but still happy with it since
I havent done Snatch Balance in a long long time.
Snatch Balance doubles up to 155# then singles up to 190#
Did singles cause it gets too damn heavy to be catching it in the back rack position
I dont have big enough traps to be doing that..
AL
Only AM today then I took the rest of the day off to recovery from the week
My AM session was slow but still happy with it since
I havent done Snatch Balance in a long long time.
Snatch Balance doubles up to 155# then singles up to 190#
Did singles cause it gets too damn heavy to be catching it in the back rack position
I dont have big enough traps to be doing that..
AL
Re: did you work out today?
Only 1 session on Saturdays
As Many Rounds As Possible In 20mins
30-Double Unders consecutive
10-Power Cleans 155#
10-Bar Facing Burpees
200m-Sandbag Carry 80#
10-Handstand Pushups
5-Pistols (L)
5-Pistols (R)
------------------------
3-Rounds +30-DU's +10-PC +10-Burpees
AL
Only 1 session on Saturdays
As Many Rounds As Possible In 20mins
30-Double Unders consecutive
10-Power Cleans 155#
10-Bar Facing Burpees
200m-Sandbag Carry 80#
10-Handstand Pushups
5-Pistols (L)
5-Pistols (R)
------------------------
3-Rounds +30-DU's +10-PC +10-Burpees
AL
Re: did you work out today?
AM
2-Clean Shrugs + 1-High Hang Clean + 1 1/4 Front Squat
(do not let go of bar)
Work up to a heavy load 195# then 2 more sets @ heaviest load
Split Squats Doubles every :60 (both legs) increasing load
Work up to 205#
Every :30sec for 7mins alternating between
1-Power Clean + 1-Hang Power Clean (right below knee) + 1-High Hang Power Clean @ 175#
(do not let go of bar)
7-Wallball to 10' target w/30# ball
PM
Back Squat every :60sec increasing load up to 300#
then 1 more @ heaviest load
Could not finish PM session was interupted.....
PM consisted of Cleans singles up to heavy load then 1 more set @ heaviest load
MetCon
2-Cleans every :30sec for 7mins
Using 75% of todays heaviest 1 rep clean
*Rest 60sec
As Many Reps As Possible In 3mins
Box Jumps 40"
AL
AM
2-Clean Shrugs + 1-High Hang Clean + 1 1/4 Front Squat
(do not let go of bar)
Work up to a heavy load 195# then 2 more sets @ heaviest load
Split Squats Doubles every :60 (both legs) increasing load
Work up to 205#
Every :30sec for 7mins alternating between
1-Power Clean + 1-Hang Power Clean (right below knee) + 1-High Hang Power Clean @ 175#
(do not let go of bar)
7-Wallball to 10' target w/30# ball
PM
Back Squat every :60sec increasing load up to 300#
then 1 more @ heaviest load
Could not finish PM session was interupted.....
PM consisted of Cleans singles up to heavy load then 1 more set @ heaviest load
MetCon
2-Cleans every :30sec for 7mins
Using 75% of todays heaviest 1 rep clean
*Rest 60sec
As Many Reps As Possible In 3mins
Box Jumps 40"
AL
