Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Rest as needed
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Alternating Reverse Lunges (135/95 lbs)
12 Toes to Bar
A. From 60kg to 82,5kg as per indication
B. 3 rounds + 25reps RX
I found out that front rack reverse lunges are evil, I suffered with them
They are soo evil! That was the whole workout!
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 strict C2B + 10 strict ring dips
28:27
nasal breathing on 1200 and half of 800.
A. 125/135/145/155/165/170/175/180
B. 4+15 women RX
A. Every 2MOM
Power clean 8×1.1.1
155/185/195/205/215/225/235/245
B. AMRAP 12
6 power clean #135
12 reverse alt front racked lunge
12 T2B
5 rounds + 7 lunges
What does x 1.1.1 mean?
I believe it’s called a cluster set. So today is 8×3 but the three are done as singles with 4-5 sec of rest between each single.
… kipping pull-ups leave a mark – could have spent the entire morning doing the band warm-up – left me short on time.
A. Power Clean 1.1.1 (as Rx)
140, 150, 165, 175, 185, 195, 200, 205, 210
B. 5 rounds of “The Chief”
2:09
Deadlift /CFI (Sean/ LT) WU 500 m row 2 min bike 2 rds 10 AS x30 sec hold 5 PUs x3-5 sec hold T/B Couch Stretch into hip openerx1 min hold Banded Good mornings Drive side laterals Burgener WU x5 ea position A.Deadlift 3×3+ 1. 335x 3 2. 385×3 3. 435x 3+ (435x 7 touch and goes) A1. 3×10 225/285/315 A2. Clean and Jerk work EMOM x6min 2x 135/155/175/195/205/225 B. 12 min AMRAP 6 Clean +Jerk (135/95/45) 12 Lunges (135/95/45) 12 T2Bs /K2Es 12 Squats (135/95/45) Results: 4 rds Sean: 3 rds + 18 LT: 3 rds Tried to hold… Read more »
A. Power clean @ 170lb
B. Scaled to 95lb power clean
5 rds + 3
I strongly dislike front rack reverse lunges