Warm Up:
- Dynamic Mobility
- 1 Muscle Up (Just to see if I could)
- Burgener Warm Up with 45 lbs bar
Strength:
Power Clean 1 rm for the day:
- 95x5, 135x4, 185x3, 225x2, 275x1, 300x0,0,1- 5 lbs off my PR!
Pull Ups 3x5, then max reps Strict Chest to Bar:
- +5x 5, 5, 5
- CTB x3- I can obviously do more pull ups than this, but I only counted the reps my chest hit the bar.
Conditioning: "Never Forget"
3 Rounds for Time of:
- 9 Power Cleans @ 225
- 11 Handstand Push Ups (I used 2 Abmats due to my injury)
- 101 Yard Shuttle Run
Time: 17:56. This was a commemorative workout posted yesterday for 9/11 but I am running a day behind this week due to training for my real job all day on Monday.
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