Wednesday, 28 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
2. Conditioning
20 Strict HSPU 
20 Towel grip pullups
20 Burpee WallBalls (20/14) 
20 Hang Squat Cleans (135/95) 
40′ dumbell Walking Lunge 
3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)


R.K. Barker said...

Used 155 for both movements on the EMOM.

Can't do HSPU strict, did strict pull ups since I don't have two towels in my gym bag. 18:57.62, HSPU took me forever.

Alex Vinson said...

EMOM: Used 105# for the first six rounds. Used 95# for the last four.

Did 10 hang squat cleans afterwards. I thought I had formation (turns out it was optional, thanks for nothing training email) so I left early.

Also, shout out to SFC Tremblay for KICKING ME IN THE FACE.