It has been a while since Elizabeth showed up in the weight room...
She is here again today...
Last time was HERE (12.19.16)
Warm-Up
Mobilize & Stretch
2m Light Bike
2 Rnds Cindy w/ 30s Sampson b/t
1m Mod Bike
10 DL
10 Good AM's
45s Mod. Bike
5 Elbows
5 Strict Press
5 Front Squat
30s Mod. Bike
3 Hang Pwr Clean
3 Hang Sqt Clean
3 Squat Clean
SQUAT CLEAN
Primer
OTM x 5 ~ TALL CLEAN (climbing)
working on "getting under" the bar...
think...pick-up the feet...pull under the bar
Squat Clean Waves
OTM x 9
1st = 3 Squat Cleans (70%)
2nd = 2 Squat Cleans (75%)
3rd = 1 Squat Clean (80%)
Repeat 2 more times...
ELIZABETH
21-15-9
Squat Cleans (135/95)
Ring Dips
A.Johns ~ did 21-15-9 SDLHP & Chair dips
Z.Wendt ~ 160-180-190 / 10:49
tb ~ 160-180-190 / 9:12 (pr by a few...) 4:25-7:42-9:12 ~
21's = 7-1-1-1-2-1-1-1-3-1-1-1 / 11-6-4
15's = 4-3-3-1-1-1-1-1 / 6-5-3-1
9's = 6-3 / 6-3
Oz & Casey had Pausing Front Squats OTM x 10, OTM x 10 (Sqt Cleans & Rest, alt minutes, then
For time:
100 D/U + 10 Bar MU
80 D/U + 8 Bar MU
60 D/U + 6 Bar MU
40 D/U + 4 Bar MU
20 D/U + 2 Bar MU
Casey ~ 190# (PR!!) / 30 / 12:05 (some MU some C2B)
Oz ~ 205# / 33 / 11:26 (half MU + half C2B
The Lord is my strength, and I shall sing His praise.
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