Cleans DE - Sept 22

Barefoot in the Backyard.

5 rounds, maybe 6, in .30 on 1.15
KB Swing x11 @ 2pood
Power clean x3-5 @ 133

Cash out, while Kdawg did die rolls
3x max reps wide grip curl

Damage update: lots of right arm Brachi pain - continuous.

9 hours - 2200/0700. 20ish minutes total, PE: 8. 48 hours.

MTB & Cleans DE - Aug 24

Rode the MTB to the Calloway DoucheX via the bike trail. 36 mins there, 35 back.

Buy in
6x15 single KB swings @ 40#, in .30 on 1.15
Alternating hands each set.
9 mins.

5 rounds, same timer
Power Cleans x5-6 @ 140
Front squat x5 @ 155
12 mins.

7.5 hours - 2230/0600. 96 minutes total, PE: 9. 40 hours.

DE Cleans n' Front Squats - Aug 1

Main Set
6 rounds of the couplet
Cleans 10x135/5x155/3x175///8x135
45 sec RI
Front Squat @ 135# x10-8
2.00 RI
22 mins.

The front squats here felt great today. Bang bang bang, just hitting rock bottom and powering back up out of the hole. I love this workout - heavy, dynamic movement followed by just enough weerd work to add volume and keep the legs in a groove for next squat day.

Cash out
3x10+
Seated Calf @ 70
Standing Calf @ 255
5 mins

7 hours - 2300/0600. 27 minutes total, PE: 8. 24 hours.