A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
A. 175lbs
B. Scaled to 10 BMU
7 unassisted/ 3 with a band.
11:36
Warmup: 2 sets of row 300m + 15 banded good morning + 15 banded bent over row Then: 10 kip swings + 10 chair swings + 10 box jump to support to prepare for bar MU Barbell warmup, 5 reps each: RDL + clean deadlift to the knee + clean deadlift to mid-thigh + muscle clean + hang power clean + power clean x 2 Part A: Today’s focus is on the initial pull from the floor with the resetting of the hands at the bottom of each rep (versus using a small bounce for touch n go reps). I… Read more »
Had a house guest so heavy DLs were a no go in the garage this morning
Keeping with my theme of circuit training Fridays:
10-9-8-7-6-5-4-3-2-1
Bench press 80# DBs
Hang Cleans 135#
Lunges 55# DBs
EMOm 10
1-bicep curls (mirror assisted)
2-tricep pull downs