140430

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BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

Accessories

1a) Weighted Glute/Ham Raises: 3×15 AHAP

1)b GHD Sit-ups: 3×25

Conditioning

4 rounds of:

1:00 ME Double-Unders
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

 

Do Work…

 

 

 

16 thoughts on “140430”

  1. Hey John. Probably a stupid question, but I’m confused by reading it. Are we doing the 3 second pause at the hang above the knee, or are we pausing in the bottom?

  3. BBG

    Hang clean w/ pause 3RM- 250#
    Triples @ 235# and 225#

    ACC

    1a) done with 25# plate
    1b) complete

    Conditioning
    Lost complete track of reps. I was breathing really hard and sweating a lot. Hope that counts

  4. Power

    Accessories
    1a) #10
    1b) BW

    Conditioning
    DU: 230
    Cal: 74
    BBO: 42
    Total reps: 346

  6. 225, 1×3 215, 1×3 205
    Acc: 20lb db, x2 30lb db
    3x 25
    Conditioning: 513 reps
    405 du
    64 cal
    44 b otb

  7. BBG
    265#, no time for drop sets

    Accessories
    Done @ bodyweight

    Cond
    DU’s – 397
    Cal Row – 66, had some rower malfunctions so this should be more like 75
    BBO – 52

  8. BBG
    225 easy, tried to PR this at 245, got 1 lulz.

    Acc
    Just time for GHDs

    Cond
    505reps

  9. Connectivity: done

    Pause clean: 215, 255×2 (got spit out in the bottom, so I just did two more sets at 215 instead of drop sets.)

    Ghd sit-up: done
    GH raise: done at BW. Suck at these.

    Cond: 435

  10. M/35/155/5’9″
    Connectivity: done
    BBG
    125 -115-110
    Acc
    Done BW for both

    Conditioning
    3 rounds ( no timer still resting low back)
    20 double unders
    20 SDLHP 70# kB
    20 BBO

  11. Power:
    1.) 205, 225, 245~89% forgot the second part

    Acc:
    1a.) 10, 15, 20x13x1xf
    1b.)completed

    Conditioning:
    90, 14, 10
    95, 17, 10
    90, 17, 10
    100 (UB), 17, 11
    375, 65, 41 ~ 481 Total

  12. BBG
    1) 185#. Went for 195#, but couldn’t stand up the third. Drop sets done.

    Accessories
    1a) 15# / 15# / 20#
    1b) Yes

    Conditioning
    4 rounds of:
    Dubs: 70/70/70/70
    Cals: 12/13/12/11
    Burpee Box Overs: 10/9/9/9
    Total: 365

  13. Connectivity
    Did first part, attempted second

    Power
    155, 145, 140

    Accessories
    Both done at BW on improvised equipment.

    Conditioning
    51,55,51,53 = 210 total around 10 each round for rows and BBO, Just over 30 for DU. Need to keep improving on DU.

  14. M/28/#155/NorCal
    Connectivity
    Done

    Power
    DND

    Accessory
    1a. Done at body weight
    2b. Done

    Conditioning
    DU- 95, 85, 81, 91
    Cal- 12, 14, 12, 14
    BJ- 9, 9, 9, 9

  15. 1) 135/155/165/175
    2 good morn: 115
    3) w situps: 25#
    4) rnd 1: 52/10/10
    Rnd 2: 57/11/11

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