There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.
15 Minutes to complete 4 sets of the following:
Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean
Then…
10 Minutes:
Front Squat
3 - 3 - 3 @ 88% - 90%
Optional:
21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)
*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)
"Forging Elite Fitness In Midtown Omaha"
11 comments:
Cleans/OH: combo of 63# & 73#. Struggling with speed
and thinking too much.
Front squat: 95#
Completed the optional part. Change up w/KB swings was good.
I feel it in the hammys.
Jordan:
225# hang-cleans/jerk (5# PR for hang!)
235# Front Squat
Completed wod around 9min
Steph:
90# hang-cleans/jerk
145# Front Squat
Completed wod.
128# hang clean/squat Caen/overhead
125# front squat
35# swings
30# db rows
That should be clean :)
103# for the hang clean combo, got 113# for hang clean no squat though
123# front squat x 1 rep max
Both PRs!
Completed WOD as well
Roger Said #145 for hang Clean combo
35# kb swings
50 # bent over rows
185#
235/225#
suck day
finished wod under 10
mario
148# clean/overhead
180# FS 3x3
103# Hang clean/OH
115# Front Squat, ran out of time but could've done more
Did WOD with 26# in 10:30
75# Cleans & OH
85# Front Squat
20# DB rows/26# KB Russian KB Swings...finished through set of 15.
235# clean
270# front squat
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