Dead Lift
3-3-3+ 63%-72%-81%
3 x 8 Bent Over Rows
3 x 5 Weighted Step Ups
Then
2 Minutes for as many reps as possible of Power Cleans (135/95)
Rest for 30 Sec
2 Minutes for as many reps as possible of Box Jumps (24/20)
Remember to stick to your percentages on the dead lifts.
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DL: 165-195-225(5)
ReplyDeletebent over rows: 85-95-105
metcon: 24/58 @ 105# and 24"
deadlift 205 225 255x4
ReplyDelete25 power cleans @115
40 box jumps
So much for making the 6:00am class! I woke up, saw how dark it was and said, "Hell NO!" Went back to bed. LOL! 5pm class it is. I commend you guys for being able to get up and get things done so early!
ReplyDeleteDeadlift: 300-350-385x7
ReplyDelete31 Power Cleans @ 135
66 Box Jumps @ 24"
Bent over rows: 75-95-115-165
Deadlift: 100-115-130x8
ReplyDelete21 Power Cleans @75lbs
47 Box Jumps @20"
Deadlift: 100#-115#-130#(9)
ReplyDeleteWOD: 19/36 @ 75# & 24"
Those 2 minutes go by quick.
Deadlifts - 225x3, 255x3, 285x7
ReplyDelete27 Power Cleans at 135#
70 Box Jumps at 24"
3x8 stepups 35# kettles
Deadlift - Back is feeling good enough to introduce warm up sets back into the mix, but I don’t want to go heavy quite yet. Warm ups got up to 135#
ReplyDeleteGH Raises to work the hammies instead - 5x5. Last three sets completely unassisted!
WOD: 115# 23/71. Biggest issue on the clean is regripping the hook grip, I haven’t figured out how to do that on the fly yet, slowed things down a lot. Happy with box jumps, but will set up a proper box next time. Multiple people jumping on the tire caused a trampoline effect that sent me flying and ruined the timing.
3x10 bent over rows - 75#, 115#, 135#
3x5 (each leg) stepups - 60#, 70#, 70#. Used dumbbells and kettlebells, will take the time to set up a barbell next time.
Deadlift: 88x3, 103x3, 113x12
ReplyDelete32 Power Cleans at #53
48 Box Jumps at 20"
3x8 stepups with 10# kettles
3x8 bent over rows with 33#
Deadlift: 129x3, 147x3, 166x9
ReplyDeleteWOD:
#55 powercleans - 27
Box Steps 14" - 33
I think I'm getting the hang of power cleans.
3x8 bent over rows #35
Deadlift: 120,125,140
ReplyDelete30 Power Cleans @ 55#
43 Box Jumps @~18"
3X8 Bent Over Rows @ 35#
3X5 Step Ups @ 20# barbells
Deadlift: 145-165-185
ReplyDelete28 Power Cleans @ 75#
78 Box Jumps @ 18"
3x8 stepups with 20#
3x8 bent over rows with 33#
deadlift 200-225-255X5
ReplyDelete22 power cleans #95
55 box jumps
3x8 rows #95
Dead lift 215-245-280
ReplyDelete27 power cleans # 115
30 box jump 24"
3x8 rows #45
3x8 step-ups #45