140507

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Power

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm

Accessories

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

Conditioning

12 minute AMRAP of:

50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg
25 V-Ups

 

Do Work…

12 thoughts on “140507”

  3. Power:
    1.) 185, 205, 225, 245~89%~*these were UB from hang, wasn’t sure if you wanted us to drop like last week

    Acc:
    1.) 15, 15, 20

    Conditioning:
    1+6 v-ups

  4. Connectivity: done

    Pause clean 3rm: 255 (+30)
    Glute/ham: BW really struggling with these..

    Cond: 1+39 snatches. Holy core.

  5. Anyone else feel like the lunges were super short comparatively to everything else in this workout?

  6. Connectivity —done.

    Power: 225, 245×2, only got 245 once last week.

    ACC: done at bodyweight

    Cond
    2rds

  7. Pause clean 3rm- 235# felt real slow today

    Ghr w/ 25#

    Condition
    2 rounds and some change on the lunges.. Great day minus the cleans

  8. Connectivity
    Flexibility and Active Shaping done

    Power
    1) 155

    Accessories
    1) 5# all

    Conditioning
    1 round, 44 KB snatches @ 40#

  9. M/28/#155/NorCal
    Power
    1. #205

    Accessory
    1. None weighted

    Conditioning
    1 round + 50′ over head lunges + 25 TTB + 28 (alternated arms, I knew I wouldn’t finish both arms) KB snatches. RX

  10. 1) H. Clean: 135, 145, 155, 165, 175

    Good Morning: 4×15 – 105, 115, 115, 115

    one round of conditioning in 8:00

  11. 1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm
    70kg UB then 80kg drop and reset

    2) Weighted Glute/Ham Raises: 3×15 AHAP
    10/15/20kg

    3) 12min row @1:52

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