Tuesday, August 19
August 18, 2014Thursday, August 21
August 20, 2014Warm-Up
3 rounds of
5 Band Pull-Apart Combo
10 Spider Lunges
10 Bird Dog Push-Ups
10 Supine Scorpions
10 Arm Circles/dir
5 Jump Squats
Met-Con Prep
3 x 3 Hang Clean Hi-Pull + 2 Hang Power Clean + 1 Wall Walk
– work up towards met-con weight
Met-Con
5 x 2 min ON + 2min OFF of
6 Hang Power Clean + 6 HSPU*
– wt options: M = 165/135/105/75; W = 113/93/73/55
* scaling for HSPU:
– – Option A) kipping with hands on 35# and an ab-mat under the head;
– – Option B) strict with hands on 35# and an ab-mat under the head
– – Option C) strict with hands on the floor and head to one ab-mat;
– – Option D) 6 Hang Power Cleans + 4 S2OH + 4 Push-Ups
NOTE: no option for strict to two ab-mats or for wall walks
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WOAH. Today was exhausting but in a good way. I was skeptical about going at 73#, but I finished 9 rounds on the nose. S2OH was the most challenging, thank goodness we could jerk! As usual my push-ups were embarrassing, really need to work on those.