15 min - work up to a heavy double
For time:
5 rounds of:
7 Front Squats, 135#/95#
7 Slapping/Clapping Push-ups
Then:
50 Double-unders
Run
The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.
Compare to 10/13/12.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.
Christine does a great job of getting proper pull-up height: chin over the bar.
6 comments:
Power Clean
15 min - work up to a heavy double
185x2, 205x2, 215x2, 225x2, 235x1,f, 235x1,f
Started getting close to a squat clean on 235.
For time:
5 rounds of:
7 Front Squats, 135#/95#
7 Slapping/Clapping Push-ups
Then:
50 Double-unders
Run
8:26
The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.
Compare to 10/13/12.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight
45x9, 45x7, 49x6
Power Clean
15 min - work up to a heavy double
*165 x 2 ... need work on form*
For time:
5 rounds of:
7 Front Squats, *135#*/95#
7 Slapping/*Clapping Push-ups*
Then:
50 Double-unders
Run
*14:05*
The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.
"Power Clean"
(Work up to Heavy Double)
165# x 2 - similar to Andy's comment, my form could use some work.
For time:
5 Rnds of:
7 front squats - 115# - note to self...(No black collars for MetCons!!)
7 clapping Push-ups
Then:
50 DUs
Run
Time - 15:14
Power clean
83# x 2
For time:
5 Rounds:
7 front squats 73#
7 REAL PUSH-UPS
50 DUs (Which are still terrible)
Run
Time - 16:35
power clean 15 minutes to a heavy double
33-5, 53-5, 63-5, 73-2, 83-2(pr!)
5 rounds of
7 front squats (43#)
7 push ups (floor!)
then 50 dus and a street run
11:08
finale 3 rounds of strick pull ups
purple band
3-2-2 still kipping a little at the bottom.
Power Clean
15min work up to a heavy double
45-64-75-95-115-125-145
5 RFT of:
7 Front Squats 135#/95#
7 Slapping/Clapping Push-ups
Then
50 Double-Unders
Run (~800m)
10:24
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