Tuesday, May 20, 2014

Some more catch up and a commercial :)

Day 87

A. Back Squat 140# Max 12 minutes (ROM testing)
11, 8, 9, 6, 5 short after each

B.Clean (low blocks) %= 145
    70% x 3 100
    75% x 2 110
    80% x 1 120 (video)

    85% x 1 125

Tuck sit
Accumulate 4 minutes- at every break do 10 strict push ups with a pause hovering over the ground

1:00
:30
:30
:30
:30
:45
:15

did 6 sets of push ups

+

Did an afternoon EMOM with Hadley

20 minute EMOM

Even- 3 power cleans 130#
Odd- 6 high box jumps 30”

Day 88

A. Establish a tough 2 Clean + Jerk
130- push jerk PR
B. Sumo Good Morning  3 x 10 (add load as able; moderately heavy)
65, 85, 95 all by 10
C. 4 MIN AMRAP
8 DB Front Squat
8 DB Push Press
8 Burpee

Yikes- harder than it looked.  2 rounds + 8 FS + 3 PP  Used 35#

Day 89
Jumped into the class WOD for some cardio :)

AMRAP in 7 minutes:
40-30-20
Double Unders
20-15-10
KBS (NTE 32/24kg)
Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.
Completed 2 rounds
+
1k row cash out= 4:20

Day 90

A. Snatch (low blocks) % of 115 (with video 80% and 85%)
     70% x 3 80#
     75% x 2 85#
   80% x 1 95#

     85% x 1 100#

90% x 1 105#


B. 10 MIN EMOM
10 x Axle Walking Lunge #85
10 x Axle S2OH #85
Ugh- done UB.

C. 4 x 200 m Run :)
36.28
37.90
35.83
36.31

+

Filming for Hanes T-shirt commercial included lots of the cardio :)

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