Friday, 26 September 2014



Friday: Meet in the 3rd Floor Weight Room

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)


10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans (scale to approx. 70-80% 1 RM)
One (1) 50 yard Farmer’s Walk – AHAP
Stairway to Heaven (go all the way down to basement, all the way to the 4th floor, then back to the 3rd floor weight room)

*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

Post weight and loads used and times to comments.

Post times and loads to comments.

4 comments:

R.K. Barker said...

This looks awesome! I'll be sleeping in though, to prep for the GORUCK Challenge, I'll try and post some pictures from it if I can. Get after this one!

Thomas Newton said...
This comment has been removed by the author.
Taylor Chambers said...

3x5 power cleans @ 85#

Substituted 10 pushups and 10 weighted situps for the power cleans! WOD: 17:00, 25# plates for farmer's carry

Thomas Newton said...

1. 5x3x 145 PCL
2. WOD: substituted T2B and 5 pullups for farmers walks and stair runs because of movement constrictions in basement. ~10:00 but I'm not really sure.
3. 7 Minute AMRAP: 4 RDS (took it slow)
- 10x60lb DB Power Snatch
- 1x50YD Farmers walk w/75LB DB
4. 3x Max Ring Rows
- 15,11,11
5. Muscle Up Progression w/Caleb