Log

Tuesday Apr 3 2018


Drive careful in the snow today everyone. 21 Day Challenge started Monday but if you didn't sign up and still want to just post your email address below. 
Have a nice little Tuesday. 
1.) EMOM complete Clean complex for 7 minutes starting from hang position @ approx 70%
Clean Extension
Clean High Pull
Clean & Jerk
2.) Log 
10 Minute AMRAP 
10 Wallballs 20/14lb
10 Deadlift 135/95lb
*3.) Overhead Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes between sets
note: from rack
*4.) 2 rounds
10 Shoulder to Overhead 205/155lb
25 Toes to Bar
40m Handstand Walk 
*5.) 9 minute AMRAP
10m Farmer Carry 100/70lb Dumbbells
25 Double Unders
10m Farmer Carry 100/70lb Dumbbells
10 Hand Release Push-ups 
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
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10rds? 9 rds?
105 clean complex
Bunch of stuff at work
135 cl, 95# OHS
7+2 DL’s. 115DL. 16#WB
135# Complex
10 + 6 wb
Extra credit #4 & shoulder mobility
155# clean 10+1 WB Back lit up 🔥🔥🔥 OHS ec Core complex ec
SP -75# instead of cleans. 10 KBS 10 PU.
8 rds (rx)? I honestly have no idea
70# cleans
6 rounds each completed +2 DL
I think it was clean complex@ 115
Clean complex: 185#
9+7 wb RX
225 Clean Series
95lb complex. 7 rounds ( no DL did pushups and KB good morning )
Extra credit #6
8 + 4DL (12/95)
75#
Clean complex @ 120#
Complex 115#, OHS 105#, tabata abs, wide grips strict PU/deficit HSPU
11 rounds complete RX
Clean Complex 135-140. OHS 85# - still working form here before increasing weight.
9 +1 wb
Cleans 205#/2 rds 185#/5 rds
C&J @165
Cln 90#, #2=10 rnds 12#wb, 85#dl, #3 ohs 75#, #4 s2oh 75# hs hold 30 sec. #5 50 db, pu knees. No #6. 3&4 at home
With a 30# wallball: 11 rounds + 6 wallballs
Clean complex: 3@205, 2@215, 2@220 / *5.) from yesterday complete EMOM5: 5 ring dips & 3 bar MUs
10 rds + 10 WBs
Clean+Jerk complex was nothing to write home about
105 complex
135-140 cleans. 5k row- every 1k 3 min ME burpees. 161 total. Sickfun. EC #4. 3 rounds: 30 WB sot-ups, 30 HR, 90 sec plank
9+2 DL
135# Cleans
10 and 3 DL
Squatted w/ ball but no wallball. 3 BS @165 instead of C&J complex. Wrist is slowly getting better tho!
185#