Wednesday, 10/29
October 28, 2014Friday, 10/31
October 30, 2014
Warm-Up
3 rounds of
8 Scorpions
4 Alt-T Push-Ups
8 Reverse Hand Spider Lunges (hands turned backwards for bonus wrist stretch)
4 Squat to Bootstrapper
Strength – Power Clean (30min for Prep and Work sets)
– – Prep – –
3 x 2 Pause Clean Extensions + 2 Hang Power Clean + 4 Push Press
– – Work – –
Begin
7 x 2 Hang Power Clean + 2 Power JerkInt/Adv
7 x 2 Power Clean + 2 Power Jerk
Met-Con
50 Front Squats (M: 155/135/115/95; W: 113/88/73/58)
– Must complete 15 burpees after each attempt (inc. if you happen to do all 50 in a row)
– No more than 4 sets (12min timecap)
– bar from the floor
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Even at the ‘low’ weight of 95# this was a struggle to hit 50 in four rounds. Last set was only 5 but that last one was pretty terrible plus the 60 burpees. When I saw this posted I was assuming it would be ugly, then once we did the strength part and it was noticeable how much I lost in the past month my expectations dropped even further. But it feels good to be back in it and sore all over!