A.
Three sets of:
Tall Clean x 2 reps (focus on speed and pulling under the bar)
Rest as needed
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Power Clean x 1.1
B.
For time:
50 Calorie Row
40 Box Jump-Overs
30 Toes-to-Bar
20 Deadlifts
15 Muscle-Ups
20 Deadlifts
30 Toes-to-Bar
40 Box Jump-Overs
50 Calorie Row
*25 minute time cap
35-54:
185/135 lbs; (24/20″)
55+: 155/115 lbs; 10 Muscle-Ups; (20/16″)
C.
Three sets of:
GHD Sit-Ups x 20 reps
Rest 45 seconds
Single-Arm DB Rows x 6-8 reps @ 2112
Rest 45 seconds
Optional Session
A.
Two sets of:
Overhead Yoke Carry x 200′ (100′ out & back)
Rest 2-3 minutes
B.
Two sets of:
Farmers Carry x 200′ (100′ out & back)
Rest 2-3 minutes
C.
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes
Was planning on training Saturday…but my body just wasn’t having it…decided to stay out of the gym today! Have a great weekend everyone!
B: 18:52
A. Tall jerks with 45, 65, 75. Power Clean worked up to 185, my lower back is hurting some so didn’t feel great off the floor.
B. 19:34.
C. Skipped the GHD Sit Ups, being cautious because of my back.
Strongman session
Overhead yoke carry with empty yoke
Farmer’s carry: 1 set with 70lb KB’s, 1 set with 106lb KB’s.
Reverse Sled Drag with 100lbs.
A:
Tall jerks- 65/75/85
Power Cleans: 125/145/160/170/180/190 <– little starfishy on the last 2 sets ?
B:
20:08
MU sets- 5/3/3/2/2
My goal was to stay steady on this one, feel okay about it. I didn't blow out on any part and didn't stare at anything too long. Got grippy in the middle there ?
C:
My sisters gym has 2 separate areas (across a parking lot) their GHDs were in one area and DBs in the other. So we did-
3 sets DB row – 35×8/45×6/45×6
60 GHD NFT
B. 23:30 toes to bar went away. Still playing with the rowing pause. Every fourth pull was 2 calories 3 second pause. Wasn’t fast but still playing with it
Did ghd db row and yoke carry 200#