9/15/18

Today was a great workout; enjoyed the conditioning; felt very strong on everything. Great stuff! 

A.

Clean + Hang Clean

3 sets x 2+1 reps @ 85% (265#)

2 Cleans + 1 Hang Clean from above the knee at 85% of your one rep max hang clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete, got all reps easily. 

B.

Front Squat

2 sets x 3 reps @ 85% (315#)

85% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70%, 1x3@80%. This will ensure you are warm enough for your working weight!

-Complete, got all reps easily. 

C.

Sumo Deadlift

5 sets x 5 reps

-Complete with 245# ... went very light here, just felt out the positions and tried to focus on moving well. 

D.

Teams of 2
For time:

800m Run buy-in

50 Alternating Burpee Box Jump 24/20″

Straight into…

20 Alternating Rounds
5 Chest to Bar Pull Ups
3 Ground to OH 155/105

-17:08 ... this was a fun workout, went through this at my partner's pace, had a great time.

E.

Landmine Oblique Twists (55# plate on a 135# bar) 

3 sets x 8 reps

Single Arm KB Overhead Carry (53# for first set, 72# for second and third set) 

3 sets x 30 seconds (each arm) 

-Complete