Wednesday July 9, 2014

A)

5-4-3-2-1

A1. clean pulls@ 225-255-285-315-335

rest 30 sec.

A2. squat cleans @ 185-225-245-265-285

rest as needed

 

This was a real tough workout.  This had me sweating hard and tired pretty quickly.  Missed 285 twice.  Got a good pull and had my elbows under it on the 2nd attempt, but I was just too fatigued.

 

B)

 

 Five sets of: Push Jerk x 2-3 reps
 Rest 2 minutes between sets

 

205x3

215x3

225x3

235x3

245x2 failed 3rd rep

 

real happy with this.

 

 

C) strict press 115 x 10 reps

 

done

 

D)

 

3rds for time 

7 muscle ups

14 power cleans 175/120

21 burpees

 

12:21

 

tough metcon.  Was completely exhausted going into this one, had to will myself just to start the clock.  I would like to see myself under 12 on this one, it is definitely there.  broke up the 3rd set of muscle ups 4,3...would like to go unbroken on the muscle ups.  burpees were a little slow.  Cleans had a good pace.