DEAD-STOP!!!

GREAT DAY for a workout!

Warm-Up/Mobilization

30s ea of:

Banded Hip Flexion

Banded Perfect Stretch

Banded Hip Rotation

----------------

Glute Activation (I did 30-20-30 of this)

-----------------

SKILL WU FLOW

(Try to Nasal Breath / slowly increasing intensity thru the rounds)

5 Rnds:

20 D/U

3-5 Peekaboos (Ring Swings to MU position

10 Air Squats

-----------------

DEAD-STOP FRONT SQUAT (HERE / HERE...but don't drop the bar to finish!)

Take 10-15 Minutes to establish a 1-RM of Dead-Stop Front Squat

----------------

Clean & Jerk

Every 2minutes: for 12 (6 sets):

1 & 2 @ 60%

3 & 4 @ 65%

5 & 6 @ 70%

--------------

METCON

A) 15-12-9 For Time (but keep the clock running):

Cal Row

Thruster (95#/65#)

Toes-2-Bar

At the 12:00 Mark...begin:

B) For Time (12m Cap):

8 DB Thrusters (50#/35#)

7 Ring Muscle Ups

8 DB Thrusters

5 Ring Muscle Ups

8 DB Thrusters 

3 Ring Muscle Ups

tb ~ 

D-S F.Sqt - 135x3 / 185 / 205 / 225 / 245 / 275(miss) / RPR & 275!!!

C&J - 145-145-160-160-175-175

A) 7:31 / B) 9:11 (breakdowns below)

A)

47s Row (2:58 / 3.9s/r)

44s Row (5:37 [2:39] / 4.4s/r)

36s Row (7:31 [1:54] / 4.2s/r)

B)

36s

3:08 (2:32)

4:01 (53s)

6:45* (2:44

7:33 (48s)

9:11* (2:38)

*these were a full 60s b/t the finish of Thrusters to the start of RMU!!!

I just could not get my breath after the Thrusters!!!

Then with 1st & 2nd Hour Class I did:

EMOM x X Burpees

1st = 10-10-10-5-10-10-10-5-10-10 (90)

2nd = 10-10-6-10-10-6-10-6-6-10 (78)