focus
front rack position
-hands just outside shoulders
-loose finger tip grip
-elbows high
-@ set up and bottom of squat, bar must remain over mid-foot
hang power clean
1x5
3x3
5x1 for load
hang power clean
1x5
3x3
5x1 for load
work
pull ups x 100
push ups x 100
push ups x 100
sit ups x 100
air squat x 100
-perform all 100 reps from each movement before moving to next exercise
-25min time cap
-25min time cap
ryan w.196bw.rx.195/24:07
ReplyDeleteBou form ger.
ReplyDeleterx`d 13,55
Günther:14,20 rx`d
Butcher:16,31 rx`d
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ 31:24
Britt (6-0/155bwt) ~ 23:56
Feidt (6-0/210bwt) ~ 30:48 w/ purple band
tb (5-10/188bwt) ~ 22:34 (SLOW...)
Hansen* (5-11/170bwt) ~ 22:14
Fiegl* (6-2/220bwt) ~ 25:39
Biba* (6-0/175) ~ 26:48
Elgersma* (5-6/160) ~ 16:48
A rough day for all... We did not institute the 25 minute cap...All were working hard and wanted to finish...
On a side note ~ One should not go to complete failure when trying to get to 100 ~ too much recovery time needed... Damn Strategery!
Rapids also says Bou and crew from GERMANY are BEASTS! Fantastic Job!
ReplyDeletekaren
ReplyDelete@ home gym 22:33..arms are shot...
Tom 174bw... Rx 16:58. First run at Angie.
ReplyDelete