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

Focus : Squat: 110#x5 – 125#x5 – 140#x5-10
Hang Clean: 2 rounds of max reps at 80#.
Push Press: Ladder to 120#. Then max reps at 120#
Pull-ups: 3 Rounds of 6 Arm Scissors, 3 pull-us.  Rest 60 seconds. Then perform 8-7-6-5-5 pull-ups.

Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 50 hard pulls followed by 30 seconds rest and 1 minute of light recovery rowing.

1 comment
  1. stellaguinness said:

    Squats at 140 pounds was able to do six.
    At 80 pound hang clean Round 1 10, round 2 8.
    Was able to get up to 105 pounds for my push press, and then did three representatives. Unable to get any more weight above my head.
    Pull ups went great. Was able to do eight, seven, six, five, five, four.
    The rowing was difficult for round two, but seemed to be a little bit better on round three. I took a picture of the rower and will send that to you in case you need meters road. This will only be for around three.
    All in all a great day at the gym.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: