clean pulls
8 x 3 (working up to 90 to 110 % of one rep max power clean)
video demo of clean pulls
(Courtesy of Catalyst Athletics)
5 rounds of the following
rest exactly 1 minute between rounds
2 deadlifts (85-90 % of your one rep max )
50 double unders
Post WOD 4 sets of 8 back extensions at tempo 3030. Advanced should begin to add weight to the movement by holding a plate crossed in arms
Stink and drink tonight. If you don't know what that means, it is exactly what it sounds like.
ReplyDeleteClean pulls
ReplyDelete45-65-75-85-95-105-115-125
WOD in 16:30 w/ DL@145#
i think the sting from DU's is my punishment for missing 5 days in a row!
Challenge
ReplyDelete170 C&J
86 pull ups
Clean pulls: 135-185-205-225-235-245-255-265
ReplyDeleteMetcon @ 435# - 9:46
Most consecutive du's - 43. Was hoping for at least a few rounds of 50. Oh well.
Post:
Back extensions
Stretching
Protein.
Clean pulls: 135, 185, 205, 225, 245, 255
ReplyDeleteMetcon @310lbs
7:31
unbroken on the first 3 sets of Double unders. tripped up a few times on the last two sets. singles on each deadlift.
clean pulls: worked up to 195#
ReplyDeletemetcon @ 275#
7:50
DUs unbroken all rds. need to get stronger.
post: 4x8 tempo back ext, last 3 sets with 25lb plate.