2/24/15
1. Warm-Up
3 Slow Rounds:
500m Row
15 GHD Situps
Time- 11:40
2. MetCon
6 min AMRAP
20 Barfing Burpees
20 Power Snatch @75#55#
20 C2B Pullups
50 reps in 6 minutes
1 complete round in 7:34
C2B Pullups still suck
*had tachycardia during pullups too.
3. Olympic Lifting
Every 45 seconds for 8 sets @80% of power clean 1RM
1 Power Clean- drop the weight- 1 Squat Clean
Didn't know my current power clean PR so set a new one at 155#. Previous PR was back in 2012 at 147#.
All 8 sets @ 125#
4. Interval Work
21-15-9 6:06
Thrusters @65#55# (11/10, 8/7, 9UB)
KBS @53#35# (all UB)
Rest 3 minutes
21-15-9 4:55
Push Jerk @95#65# (all UB)
Box Jump @20" (not rebounding)
Rest 3 minutes
21-15-9 5:00
OHS @65#55# (all UB)
42-30-18
DU (shitty, UB, UB)
Total Time- 22:06
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