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:
120# for heaviest set; 5 rounds plus 5 PU (added purple band for last 2 rounds of PUs)
215#
10 + 6 PU RXD
165#, 8rds +7 kb swings Rx
125#
6 rds + 5 pu
170# (missed 3rd ft squat)
8 rounds + 13 reps rx'd
190#
8 rounds plus 1 pu
Eric
150#round 6. Used purple band after set of 3 pu
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).
125# 8rnds +3 pu dave
205# / 215# (2 FS)
9 + 3 Rx
103#, 6 rounds no band 35# KB
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.
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