2014-04-02

WEDNESDAY WORKOUT

Little bit of everything today!

SUGGESTED MOBILITY: Remember... BEFORE WE START CLASS
1.) Floss - Ankle / Knees
2.) Lacrosse - Hips/Back of Shoulder (Quickly)
3.) Bands - "Pregnancy Stretch" (1-2 minutes)

POWER/SKILL:
2 Position Clean
- 1st rep - Below Knee POWER Clean (Just like Monday, DO NOT touch the floor for this one)
- 2nd rep(s) - Power Clean + 3 Front Squats (Starts from floor, high squat catch then full squat)
* 6 Sets for MAX LOAD by the final set... Aiming for 85-95% 1RM

Work proper body contact and fast elbows on the catch

20 minutes for this one

WORKOUT:
8 minute AMRAP...
STRICT Pull Up/Chin Up (Try to find a band assistance that makes this TOUGH)
KB Swings (70#/53#)
1,2,3,4,5,6,7,8..... Up the ladder as far as possible

POST YOUR BEST WEIGHT AND TOTAL REPS COMPLETED TO COMMENTS

13 comments:

Emilie Goldsberry said...

120# for heaviest set; 5 rounds plus 5 PU (added purple band for last 2 rounds of PUs)

Jordan said...

215#

10 + 6 PU RXD

John Dunn said...

165#, 8rds +7 kb swings Rx

Crystal Stidham said...

125#
6 rds + 5 pu

Darren said...

170# (missed 3rd ft squat)
8 rounds + 13 reps rx'd

Anonymous said...

190#
8 rounds plus 1 pu

Eric

Joanna said...

150#round 6. Used purple band after set of 3 pu

Lisa Dempsey said...

70#; 7 rds 35#KB and pull ups with no band (except did round 4 with a band then Justin busted me and I went back to no band).

Anonymous said...

125# 8rnds +3 pu dave

Jason Monroe said...

205# / 215# (2 FS)
9 + 3 Rx

Rachel said...
This comment has been removed by the author.
Rachel said...

103#, 6 rounds no band 35# KB

vanilla vice said...

123# for one from low pull

7 rounds plus 8 RX'd KB swings
strict pullups used were NO band for firs, then green,then added little orange after 4 or 5.