Power Clean 5×3 @ 90% of 3 RM from Friday
I cut this down a bit, as Friday I just got up to 145 with Bryce taking it easy. 145 today was a good and manageable weight.
3x 135/ 3x 145/////
8 mins.
- 4 mins -
Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)
Rest 1 minute between rounds.
Used a 40# DB, not having done these. They became kinda DB swing snatches with a lockout at top. 15 reps left hand, then next round went right. 3rd round alternated 5 left/5 right for 10 reps each. No count (really need someone to count on this) but gamed it a bit and just shot for 15's throughout. 30ish on the Push ups, 5's on the BPUs.
8 hours - 2230/0630. 30 minutes total. PE: 9. 24 hours. 224/14.
I cut this down a bit, as Friday I just got up to 145 with Bryce taking it easy. 145 today was a good and manageable weight.
3x 135/ 3x 145/////
8 mins.
- 4 mins -
Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)
Rest 1 minute between rounds.
Used a 40# DB, not having done these. They became kinda DB swing snatches with a lockout at top. 15 reps left hand, then next round went right. 3rd round alternated 5 left/5 right for 10 reps each. No count (really need someone to count on this) but gamed it a bit and just shot for 15's throughout. 30ish on the Push ups, 5's on the BPUs.
8 hours - 2230/0630. 30 minutes total. PE: 9. 24 hours. 224/14.
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