TS ~ Day #2

Today we attacked another TEAM SERIES workout...

Squat Cleans!!!

Warm Up together then the crew did OVERTIME!!!

Warm-Up
3m Light Bike/Run
3 Rnds ~
5 Strict Pull Ups
5 Wall Squats
10 Push Ups
10 Sit Ups (GHD or other)
--------------
2 Rnds
30s Alt. Sampson Stretches
30s Alt. Spidey & Reach
30s Russian BB Makers
----------------
Squat Clean Primer
4-5 Sets ~
1 Tempo Front Squat (5-2-x)
2 High Hang Pausing Squat Clean
(2s Pause in catch)

OVERTIME
For Time
200m Run + 21 Front Squat
200m Run + 21 Push Press
200m Run + 15 Front Squat
200m Run + 15 Push Press
200m Run + 9 Front Squat
200m Run + 9 Push Press
(95# / 65#)

Did this as 1 lap in FH vs. 200m... also bars were in FH...
Daliege ~
Ladick ~ 
Johns ~ 14:40 (did as 1 lap in FH vs. 200m Run)

TEAM SERIES Workout #2
For Time (or Reps)
20 Synchronized Squat Cleans (Rx = 135/95 / Scaled = 95/65)
20 Synchronized Squat Cleans (Rx = 185/125 / Scaled = 135/95)
20 Synchronized Squat Cleans (Rx = 225/155 / Scaled = 155/105)

We went scaled on this one again...was good for both of us...pushed my breathing and capacity and pushed Brehm on strength! He did a great job holding form and then we went into OT for the last 5 reps and heaviest wt!!!
ANOTHER successful TEAM workout!!!

Brehm / Biolo ~ 45 Reps (20 @ 1:23 / 40@5:52)

Changing those weights was NO JOKE...no type of recovery whatsoever for the QUADS!!
SHEESH...
Bless the Lord, all you works of the Lord. Praise and exalt him above all forever.