Preparation: Part 1: Warm-up of your choice. Part 2: 3 Rounds of 5 box jumps and 10 ball slams with a 20# ball

Focus: Power Clean: Ladder to 110#. Max reps at 110# then 5 x 95#
Back Squat: 20 x 105# Rest 1 minute then 50 air squats for time.
Push Press 5 x 75#; 5 x 80#; 5 x 95#
Pull-ups: Max reps. Rest 1 minute then: 5-4-3-3-2

Finisher: Row: set the damper on a C2 rower at 4-5 then 2 rounds of the following scheme 10 hard pulls, 5 easy pulls; 15 hard pulls, 10 easy pulls; 25 hard pulls, 10 easy pulls; 25 hard pulls rest 1-minute then repeat.

  1. stellaguinness said:

    Warm-up: 10 sit ups, 10 squats, 10 lunges, 10 push-ups for three rounds.
    Completed five unbroken reps with 110 pounds for the power clean.
    Using 95 pounds, the five sets of five power cleans were pretty easy until the last round. Then I could feel it.
    Was able to get through 12 squats using 105 pounds before taking a break. My lower back continues to bother me, and I’m not sure why. I think I am tight, and need to do stretches. After a very brief break, got back on the bar and finished it up.
    Completed 50 air squats in 1:40.
    Got in one pool up before they closed up at the gym. Unfortunately, I was not able to finish the work out. Let’s chat about that, and see what we want to do. I have an idea I want to run by you.
    Feeling a little discouraged today.


  2. stellaguinness said:

    Did the push press using 75 pounds for the rounds. Needed to work on form, and another coach came over to help me with that.


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