"....motivating, and it makes it feel like home" - CabanaWarm-up
Burgener x 3
Leg Blaster x 1 (20 squats, 20 Lunges, 20 Striders, 10 Jumping Squats), then
3 Rounds of: Barbell complex - pushups + overhead squats (45, 55, 65)
Focus
Jerk/Split Jerk
-Bar leaves the chest and arms straight over head and covering ears in one movement
Work
4 Rounds for time of:
5 Hang Power Clean @ 115/65
10 Front Squat @ 115/65
15 KB Swings @ 53/35
10 Box Jumps @ 24/20
5 SDHP @ 115/65
Post results to comments. Compare to 110609.
Trickle, 208,
ReplyDeleteAM: 30/30/30 airdyne @ 8 for 15, Treadmill @ 10 for 15
PM: rx'd, 14:47
this week of cutting way back on calories and going heavy and multiple workouts per day has taken it's toll on my ability to finish and I was light headed through the entire WOD.
Decided to test my back squat 1RM to see if there had been any change. Started out and almost decided to stop due to some knee pain at 225 but then it went away at 245 so I was glad I kept going. Reps looked like:
ReplyDelete10 x 45
8 x 95
6 x 135
4 x 185
2 x 225
1 x 245
1 x 275 (previous was 272)
1 x 295 new PR
glad I didn't rest completely today, PR's are exciting but really they just mean more work.
5150
ReplyDeleteas rx 13:43
Nice work 5150!
ReplyDeleteTrickle and Cabana's times?