Warm up:
5 min DROMs
Barbell complex
Power:
1) Power Clean from blocks (mid thigh) 3RM (175#)
Accessory:
1) 4 x ME TTB; rest 90 sec. (7-7-5-5)
Conditioning:
"Elizabeth"
21-15-9
Power Cleans 135/95 (115#)
Ring Dips
For time
Time: 10:00
Showing posts with label Elizabeth. Show all posts
Showing posts with label Elizabeth. Show all posts
Wednesday, July 16, 2014
Monday, April 23, 2012
120423 Power Clean & Push Jerk; Elizabeth
Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
#45 x 10 OHS
5 Pull-ups
Strength/Skill:
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
#135 Weight felt really good. Technique felt solid.
Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans 135
Ring Dips (bar dips)
For time.
Time: 18:43
Compared to:
120122
#135 12-9-6
Ring dips (blue band) 21-15-9
8:00
Time significantly slower but Rx'd weight and reps. According to BTWB power output down a bit. Really had a hard time stringing them together. Too much time looking at the bar but breathing was seriously labored.
Cash out:
5 min stationary bike
MFS: 1/1/1
5 min jump rope
5 min DROMs
3 rounds of:
#45 x 10 OHS
5 Pull-ups
Strength/Skill:
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
#135 Weight felt really good. Technique felt solid.
Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans 135
Ring Dips (bar dips)
For time.
Time: 18:43
Compared to:
120122
#135 12-9-6
Ring dips (blue band) 21-15-9
8:00
Time significantly slower but Rx'd weight and reps. According to BTWB power output down a bit. Really had a hard time stringing them together. Too much time looking at the bar but breathing was seriously labored.
Cash out:
5 min stationary bike
MFS: 1/1/1
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