Wed, 101216

See you in Miami!

A. Clean & Split Jerk up to 1RM for the day 

B. Front SqT – to 2RM + 1×2@90%

C. Barbell row – 5RM

D. L- Sit – accumulate 2-3 minutes in L-Sit Hold – those who can, from p-bars above plates

A. 12 legless rope climbs afap

Rest 5 min

B. AMRAP 12 

15/12 cal bike 

5/4 muscle ups 

5 sqt cleans 155/108
C. Assistance Work
1. 20 tgu alt arms 

2. 1:30-2 min plank (weighted those who can) + 20 reverse hypers at 25% of back squat x 3 sets 

3. 3×10 each direction “around the world” * circling plate around head (YouTube)

4. Accumulate 3:30 in arms overhead for thoracic static stretch 

1 thought on “Wed, 101216”

  1. Only had 45 min at the gym tonight so just came in to Clean a little :). 183# and that was a quick climb so happy these higher weights are feeling easier to get. Failed 187# but even still stopped and felt good.

    Will workout tomorrow to make up for today!

Leave a Comment

Your email address will not be published. Required fields are marked *