All Phases
A. running clock
emom x 6 x 3 tng power cleans @65% of your 1RM PC
emom x 6 x 2 tng power cleans @70% of your 1RM PC
emom x 6 x 1 Power Clean ascending; speed, foot work being main focus
B. Weighted Semi Supinated Pullups (use rings for the angle) 7 x 3; ascending
C. Teams of 2;
Relay 100-200-300-400-500-400-300-200-100 each – have some fun. guy/girl teams, or same gender
*details. 1 partner rows a 100m. Next partner rows 100. First partner back on for 200 etc. swapping back and forth all the up the ladder and down. By end, each individual will row 2500m, 5000 total.
*those not working with groups; hit 500m Repeats x 6; rest 3:15 between at HARD AE’s
D. Overhead Yoke Carry 5 x 30-40’ walks
E. Crossover Symmetry / Scap Work
Comp Phase at CFF will be hitting some team fun tomorrow for our training . Join us!
Power cleans
80 kgs
90 kgs
On ascending worked up to 265 with Micky
Pulls. Worked up to 96lb
Rowing team with Lindsay
Finished with 18:44.
Fun workout!
185/205/finished at 265
Pullups 105
19:40 row with tori D money
A. 55kg/ 58 kg/ last clean at 80 kg
B. 10#/10#/18#/18#/26#/26#/31#
C. Teamed up with my homie Mick ooo kil ’em for team workout (19:40)
D. OH yoke carries with the other munchkin 5×30′
125/145/finisehd at 185
Pull ups 6×3, 1×2
Did the rowing … hurt
Aux work
9/19/15:
6 min EMOM 3 tng power cleans @ 165
6 min EMOM 2 tng power cleans @ 175
6 min EMOM singles- 190, 205, 215, 225, 230, 235
Ring 3rep pull ups – up to +44.
Rowing relay – done and fun (18:30something)
A. 130/140/up to 185
B. Done with 15# across
C. done
D. OH barbell carries with 105# 5X30′