Stud named Agedmuscle called this a workout that just felt like the open...very true.
No one cheering you on... no competition with anyone but yourself and the "little guy" on your shoulder telling you to rest and breath. FIGHT THAT!!! Be stronger than that!!!
Warm Up
Move / Roll
500m Slow Row
5-4-3-2-1
Walkout
Spidey & Reach
250 Med/Fast Row
Pausing Clean Pull
5 x 2
(80%-90%-100%-105%-110% of Clean Max)
Clean Pull is w/o bending arms...pause for 2sec just below the knee then explode w/ pull
Clean High Pull would be the same w/ arm bending (pulling up)
Good Vibrations
5 Rnds For Reps:
1min of Cal Row
1min of Power Cleans (135/95)
1min of Bar-Facing Burpees
1min REST
Recovery Row
Running Clock
15 min of Recovery (paced) Row
* Every 3 min perform 15 GHD Sit Ups (3-6-9-12-15 min marks)
Halbur ~ XX / 38-34-32-34-32 (170 Total)
Daliege ~ XX / 39-38-34-38-36 (185 Total)
tb ~ 205-235-255-275-285 / 46-45-44-42-46 (223 Total)
Cals ~ 22-23-22-24-22
PC ~ 12-11-12-8-12
BFB~ 12-11-10-10-12
Wow...that 4th round and extra cal on row really cost me in the PC...could not catch breath and just be consistent... I can find some more reps... Just like an open workout... pace and finding those areas where you can improve are critical... Re-Test in 6 weeks... GREAT!
Defend me, O God, and plead my cause against a Godless nation.
What would life be if we had no courage to attempt ANYthing?
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