Back in the globo for this one, but could have totally done this one at home. Everything as Rx'ed today.
Swod
Squat 7, 7, 7
Bar x10/225 x7///
6 mins.
Close Grip Bench Press 3×5 @ 90% of 5 RM from Monday
275 was 5RM, 250# today x5/5/6
7 mins.
- 7 mins (set up and some talking) -
Conditioning
The Ensign
Complete as many rounds as possible in 3 minutes of:
Power Clean 155 lbs – 3 reps
Push Ups – 6 reps
Air Squats/Ring Dips – 9 reps
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
24 mins. This looked hard on paper, and it was hard on the rubber as well. I didn't think I'd do all 6 rounds; I know how hard the Chief is for 5 rounds. But I didn't go with as high a level of intensity. No count on the rounds, just working on survival - approx 3 sets on the squat rounds and 2 sets on the ring dip rounds. 155# felt a touch heavy - perhaps because I do the Chief at 135# - but the cleans got easier as we went. Did all the three's unbroken. Ring dips went 4/3/2, and usually didn't finish the second dip sets on those rounds. Weerd niggling pain in my right shoulder, especially during pushups, feeling like that Sunday evening impingement-feeling is staying for the week.
8 hours - 2230/0630. 45 minutes total. PE: 9. 24 hours. 232/14.
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