I. Speed Rope x 2:00 (*drills or continuous)
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.
Power Clean 1-1-1-1-1-1-1RM
Post loads to comments.
“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Post scores as total points (1 per rep/kcal) to comments.
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.
3 thoughts on “02.16.2016”
PC: 155# PR. Felt like I could have kept going with some more time. Feeling considerably stronger and more confident in the starting position! 🙂
Deep Blue: 47/34/130/25 RX
Should have had quicker transitions after burpees to allow for more DUs and cals/pull.
All in all, a good Tuesday!
“Power Clean 1RM”: 160# PR
“Deep Blue Sea”: 31/26/23/35 Rx
Power Clean 1RM: 155#x1 PR!!… And then went on to PR my Clean 160#x1
“Deep Blue Sea”: 44/26/35/103 Rx’d