Warm Ups:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 GHD Hip Extensions
- 1 Handstand Push Up
- 3 Pull Ups
Strength Work:
Power Cleans:
Warm Up Sets (up to 120% of working sets):
- 45x5
- 95x4
- 135x3
- 185x2
- 225x1
- 255x1
Work Sets:
- 215x 5x3
Evil Wheels:
- 55 Reps using a 45 lcd barbell with 5 lbs plates on each side. I was supposed to do 75 reps but these were ROUGH and my technique was breaking down big time so I cut it at 55.
Conditioning:
- On the minute complete one 45 lbs plate slam and one chin up, 1 plate slam and 2 chin ups on the second minute, 1 plate slam and 3 chin ups on the third minute, and so on until I can't complete the prescribed work in the given time. I made it through the round of 6 chin ups. These hurt my right arm/nerve issue pretty good so I didn't push it.
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