20090526

Wednesday the 27th of May, 2009


Power Cleans
1-1-1-1-1-1-1

Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.

Notes, tools, articles and ephemera:

4 comments:

DIBO said...

power clean 185,205,225,245,255,260(f),260(f)

21,15,9
OHS #95, 24"box jump burpees 8:24

thx DM for keeping shorts on 2day

PANOS said...

100 du's
20 squat
20 box jump
20 abmat situps (Butterfly)
20 pushups
45# HPC, HC random 3's and 4's
88# HC 5 x 3

185x1
205x1
225x1
230 (miss)no extension
225 (miss)no extension
225 (miss)no extension
225 (miss)
and then again and success 225x1

was not fully extending through toes. Video footage and a que from DIBO helped bring it home.

then: 21-15-9
95# OHS
Burpee boxjump (20")

6:55

PRothNJ said...

Power Clean
155,165,185,195,205,215,225

Probably could have gone a little heavier, will know better for next time.

DM said...

Row 500 slow
du's x50
24" box jump burpees x10
overhead squats 88#x10
run 200 m w/ 20# d ball
rest one minute
run 400 m w/ 20# d ball (1:45)
overhead squats 88#x15
20"box jump burpee x10

power clean
185,200(ugly), 185(f), 185(better)

Row 500 3:32