warm up
burgener ad nauseam
focus/skill
-start w/ feet in jumping position & bar behind neck in snatch grip
-dip/drive and jump bar to ohs with feet landing in receiving position
workout
snatch balance
3-3-3-2-2-1
10-15-20-15-10 of push ups
20-10-5-10-20 of 20# med ball cleans
(10 push ups then 20 cleans, 15 push ups then 10 cleans etc...)
-receive the med ball clean in a full front squat then stand to full extension
post heaviest load & time to comments
bou.85kg,3:55min
ReplyDeleterob.70kg, 4:05min
Shoulders weren't able to hold more today. ;-)
caleb.175/4:46
ReplyDelete90#
ReplyDelete8:something??
Couldn't get it together on the last part.
I.S.E.
ReplyDelete3rds 4 time
50 d/u
20 rkbs 2pood
15 ohs #45
Rest
3rds 4 time
50 d/u
20 akbs 1 pood
15 sqts / vest
800m run
80# and 11:28?? LAME!!! But I got through it; I was sweating like Meghan caught me in the cookie jar! Thanks everyone for looking out and pushing through!
ReplyDeleteSteve C. 185#/ 4:01
ReplyDeleteDustin 185#/ Just over six minutes.
ReplyDeleteChrissy, 152bw.. went light b/c of back injury, so only did 35# & 650something.
ReplyDeleteAaron P 185# / 6:03
ReplyDelete