Rookie finishing up his Curtis P's on Monday
Warm Up
standard PVC warm up
standard PVC warm up
barbell complex
1 rope climb
team burpee ladder 1-6
Review: OHS @ SDHP
10-8-6-4-2 of each at @ PVC-45-65-85-95
Work
Work
Option A
21-15-9
SDHP @ 95
OHS @ 95
21-15-9
SDHP @ 95
OHS @ 95
(courtesy of Paper Street)
Video from last time
for results compare to 050409 at The Shop and 050109 at Paper Street
Option B
3 rounds for time of:
10 squat cleans @ 135
20 pushups
Option B
3 rounds for time of:
10 squat cleans @ 135
20 pushups
(courtesy of Front Range)
their results are on 12/11/09
Extra
rest 10 minutes and work on a weakness (HSPU, OHS, SNATCH, MU, CLEANS, DU)
Post your choice of work and time
Post your choice of work and time
Cabana
ReplyDeleteoption a
@ #115
9:22
175bw. Option A. Rx. 5:37
ReplyDelete3+ minutes faster than last time. Improvement is nice.
Speaking of improvement...
Nice work today Cabana. Sorry I tried to talk you out of 115. Sometimes I forget you're not the same guy you were a year ago when you joined us. Shoot, you're not the same guy you were 6 months ago!
Keep it up, you're an inspiration to us all.