Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus : Back Squat: 8 x 100#; 7 x 110#; 5 x 130#
Hang Clean: 2 rounds of max reps at 70# don’t go to failure, leave 1-2 reps in the tank. 45-60 seconds rest between rounds. Record max reps for each round
Push Press: Ladder up to 85# then max reps at 85# Record reps at 85#
Pull-ups: First perform as many (strict, butterfly, or kipping) pull-ups as you can. Rest 60 seconds. Then perform 6-5-4-3-3  pull-ups.

Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 30 hard pulls followed by 1 minute of light rowing between rounds. (Record total meters rowed)

1 comment
  1. stellaguinness said:

    Warm-up: three rounds of 10 good morning’s using the 35 pound bar, tennis set up’s, 10 squats, 10 lunges.
    Squats, made through all of them. Felt great!
    Used 75 pounds for the hang clean, and was able to do first round seven, second round five. Worked on form in between.
    85 pound push press, and was able to do eight.
    Seven max effort pull ups.
    1319 m row.


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