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Friday, 26 September 2014



Friday: Meet in the 3rd Floor Weight Room

Strength

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

Conditioning

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.
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4 comments:

  1. R.K. BarkerSeptember 25, 2014 at 9:38 PM

    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!

    ReplyDelete
  2. UnknownSeptember 25, 2014 at 11:14 PM

    This comment has been removed by the author.

    ReplyDelete
  3. UnknownSeptember 28, 2014 at 7:45 PM

    3x5 power cleans @ 85#

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

    ReplyDelete
  4. UnknownSeptember 28, 2014 at 9:17 PM

    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

    ReplyDelete