Workout of the Day
A.
Two to Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
Quadruped Extension-Rotation x 10 each
Band Assisted Hip Impingement Drill
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x 45 seconds per side
B.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds
C.
Eight sets of:
Clean x 1.1 @ 90% or more
(rest 10 seconds between singles)
Rest 2 minutes between sets
D.
For max reps, perform 30 seconds of Power Cleans at the following loads:
* Set 1 – 225/155 lbs
* Set 2 – 205/145 lbs
* Set 3 – 185/135 lbs
* Set 4 – 165/115 lbs
* Set 5 – 155/105 lbs
Rest 2 minutes between sets.
(adjust loads based on abilities)
A: done
B: done
C:
1-4: 285#
5-8: 300# – only did one on last set. Sloppy catch on first one. Wasn’t going to risk injury. 90% is rough for me for this many reps.
D:
225: 6
205: 6
185: 8 – started tng
165: 8 – tng
155: 9
Ouch!
Brandon you killed the last two sets. I got weak. Good job!
2 hours post workout. My squat’r is all squatted out!
A. Done
B. I have lost my du’s…7-10 then I get out of rhythm. ..so frustrated! !
C. 225# all power w some misses…still compensating for wrist…first time cleans in four weeks.
D. 3, 5, 7, 9, 11 Rx
Megan Becker (50/5’5″/135)
A. Done
B. C2B were good today. I got 7 and 8 in the first set (both PRs for me). The other 2 sets were 6 and 6 (still better than normal). L-sits are really bad — usually 20 seconds and 15 seconds)
C. 135# — most of these were good today
D. Probably went too heavy on these: 145# (0), 135#(3), 125#(4), 115#(7), 105 (9)
You guys got a lot more reps than I did, so I need to work on efficiency
Good job Megan 20″ and 15″ is great on L sits
A- done
B- done. C2B were ugly after yesterday so I did strict pull-ups. L sits much better than last time
C- 245 straight across. Felt heavy
D- 225/3; 205/5; 185/8; 165/11; 155/13. Mad at myself. I had a 4th one in me and chickened out.
E- box WOD had strict HSPU in it so naturally I felt compelled to jump in. I was stringing sets of 3 for the 1st time ever. Baby steps but I’ll take it.
A. Done.
B. C2B are getting better. L-Sits on parallets. Was only able to do 15 sec. at time.
C. 200lbs. Had a couple ugly ones but mostly solid.
D. Scaled for old men. 185 – 3 reps; 165 – 6 reps; 155 – 8 reps; 145 – 11 reps; 135 – 11 reps.
Nice job Greg!