Everyone got better...
Pyan is going to break 10m next week or the following!
E.Tonn did it in 5 & a half minutes !?!? CRAZY-FAST!!!
Today...
Warm-Up
Mobilize
Arm Slides on Floor...
2-4-6-8-10-8-6-4-2 Burpees (IGYG Format)
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Warm-up for Squat Clean Thrusters...BB
5-6 Muscle Cleans
5-6 Propulsions
5-6 Front Squats
5-6 Press
5-6 Thrusters
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CLUSTER LADDER
For Time (10m Cap):
9 @ 60 (135)
7 @ 70 (155)
5 @ 75 (185)
3 @ 80 (205)
1 @ 85 (225)
If the wts are MORE than this % of your MAX...adjust accordingly
Must change your own Weights!
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NANCY-ISH
3 RFT:
400m Run
10 OHS (155/115)
*Idea is heavy LOAD on OHS / adjust to FS if needed, but get Heavy!
@ the 15m Mark...
For Time:
3 Legless Rope Climbs
150 D/U's
2 Legless Rope Climbs
100 D/U's
1 Legless Rope Climb
50 D/U's
Val ~ Nancy-ish w/ Front squats (35#) 10:34
Ladick ~ 9:50 @ 95-105-115-125-135-145
Daliege ~ 9ish Min @ 95-115-125-135-155
E.Moon ~ 9:35 @ 75-85-90-95-105 / 8:12
tb ~ 9:58 / 10:10 (OHS UB) / 9:11 (60-30-30-15-15 / 45-30-15-10 / 50 UB)
9 @ 1:08
7 @ 3:40
5 @ 7:00
3 @ 8:53
1 @ 9:58...started at 9:45
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