Warm Ups:
5 Rounds between sets of SWOD of:
- Samson Stretch
- 5 Russian KB Swings @ 70
- 7 GHD Sit Ups
SWOD:
Power Cleans:
-Warm Ups: 50x5,100x4,140x3,190x2, 230x1, 280x3 clean pulls, 320x2 clean pulls, 370x 1clean pull
-Work Sets: 260x 2,2,1
Chin Ups:
- Warm Ups: Bwt x3, 25x2, 50x1, 75x1
- Work Sets: Dead Hang C2B x 3,3,3
Metcon:
Tabata Mash Up of:
- Sumo Deadlift High Pulls @ 75
- Abmat Sit Ups
Score: 228 reps
Power Cleans sucked today for some reason, and for chin ups since my arm is hurt I decided to take my ego out of it and focus on unweighted strict chest to bar reps starting each rep from a dead hang for a while. My goal for the metcon was to get 14 every round of both sit ups and SDHP's, which would have put me at 224. So I did just a little better than that, which I was surprised with. And tabatas suck. That is all I have to say about that.
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