Wednesday, 28 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
EMOMx10:
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)

2 comments:

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.