75% x 5
85% x 3
95% x 1+
"The Chief"
Max rounds in 3 min of:
3 DB Hang Power Cleans, 65#/45# (per DB)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
Compare to 11/09/09. Last time we did this workout, dumbbells were used and only 3 rounds were done.
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Warming up
5 comments:
at globo...
75% x 5 = 160
85% x 3 = 180 (actual 170 x 3)
95% x 1+ = 200 (actual 180 x 1)
Self imposed punishment for being weak...
135 x 25 reps
45# bar x 50 jumping squats (both feet must leave ground). These are tough after heavy squats.
Bench press
135 x 5
155 x 5
175 x 3
Still having right shoulder problems, cannot attempt any overhead movements yet.
Sharon is much better, improving daily...perhaps a March return to TSC.
Looking forward to getting the Waundry's back in the Testify house
Back Squat
75% x 5 *250*
85% x 3 *285*
95% x 1+ *315 x 1, failed 1st attempt&
"The Chief"
Max rounds in 3 min of:
3 DB Hang Power Cleans, 55(per DB)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
4 rounds (+3 db hpc on the 1st and last round*
Back Squat
75% x 5 - 120 * 5
85% x 3 - 135 * 3
95% x 1+ - 135 * 7
yes, 135 again. I looked at my notes wrong, should have been 150:(
"The Chief"
Max rounds in 3 min of:
3 DB Hang Power Cleans, (25 each)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
1)3 rounds + 3 DBHPC + 1 pushup
2)3 rounds + 3 DBHPC + 2 pushup
3)3 rounds + 3 DBHPC + 2 pushup
4)2 rounds + 3 DBHPC + 6 pushup + 5 squats
5)2 rounds + 3 DBHPC + 6 pushup + 3 squats
back squat
warm up
45#-5
75#-5
75% of 115 95#-5
85% of 115 108#-2-f-1 off balance
95% of 115 118# 2
5 rounds of
3 minute amrap
3 db hang power cleans 20#
6 push ups
9 squats
rest 1 minute
rounds:
1: 3 round
2: 2 rounds + 3 db hpc, 6 pu, 6 squats
3: 3 rounds + 3 db hpc
4: 3 rounds + 1 db hpc
5: 3 rounds +3 db hpc and 5 pu
very sweaty
Another comment on life's benefits from TSC...shoveling is MUCH easier...48.5 years old and you ain't gonna see me with no snow blower!
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