Monday, January 20
Sunday, January 19
January 18, 2014Tuesday, January 21
January 20, 2014
Warm-Up
2 rounds of
30 Jumping Jacks,
20 Squats,
10 Push-Ups,
5 OH Band Pull-Aparts
Met-Con Prep
1 x 5 Hang Hi-Pull (bar only) + 5 Strict Press + 5 Hang Scap Retraction;
1 x 5 Hang Power Clean (lt wt) + 5 Push Press + 5 Kipping Swings (Arch-to-Hollow) ;
1 x 5 Power Clean (mod to working wt) + 5 S2OH + 5 Hang Knee Raise;
Met-Con
5 x 2min On/2min Off of 12 T2B* + 6 HP Clean + 3 S2OH
* scale to 12 V-Ups
– wt options: M=135/115/95/75; W=93/74/63/55
– score is cumulative reps, so pick up where you left off in previous round
0 Comments
I used 135# and wanted to do T2B, but switched to V-ups after the first round as my left hand started to tear. Without the T2B I didn’t challenge my grip as much as was able to work through the cleans and S2OH pretty consistently. I finished with 10 rounds + 7 reps. Now ready for some soaking, neosporin, and a rest day to try to get my hand better as fast as possible.
Thanks, Phil! It’s always great to hear from you morning athletes about what to expect.
Don’t use Neosporin. Just soak in salt water and moisturize, moisturize, moisturize!!!!
This workout was fun! V-ups were the worst…after a couple rounds of those I felt a slight twinge in my lower back so I switched to hanging knee raises, which were tougher on the grip for sure. 55# felt much heavier in this workout than it did in Elizabeth last week. Finished 7 rounds + 6 reps. I was so happy this was just S2OH – yay for push jerks!