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Friday 09/5/2014

4
Sep

Friday 09/5/2014

Tina

Tina

Fitness:

A.) KB clean – 4×5

5 R / 5 L

B.) 1 min max Goblet Squats

2 min rest then

5 min AMRAP

5 pull-ups

5 wallballs (20/14)

2 min rest then

1 min max Goblet Squats

Performance:

A.) Power Clean – 4×3

@ 75% or less

B.) 1 min max squat cleans

Use 10-15 lbs less than Part A

2 min rest then

5 min AMRAP

5 pull-ups

5 wallballs (20/14)

2 min rest then

1 min max squat cleans

Use 10-15 lbs less than Part A

Competitor:

A.) TNG Power Clean – 4×3

@ 75% or less

B.) 1 min max squat cleans

Use 10-15 lbs less than Part A

2 min rest then

5 min AMRAP

5 C2B

5 wallballs (25/16)

2 min rest then

1 min max squat cleans

Use 10-15 lbs less than Part A

C.) Before class if possible

Front Squats 4×8

Add weight each set but not a max

 

7 Responses

  1. Sara Link

    4×8 Front Squats 125-130-130-135
    4×8 Strict Dbl KB Press w/blue bells

    A. 5×3 TNG P. Cleans
    125-115-115- 115-125

    B. 11 Squat Cleans @ 105
    4+4 Rounds (1 Round = 5 Pull Ups, 5 WBs, 5 Am. Swings, 5 WBs) 10ft target, 16lbs
    9 Squat Cleans @ 105

  2. Kylee C

    A. 4×3 power cleans
    45-45-55-55, getting better! gotta get the shoulder shrug thing down…

    B. 27 goblet squats with blue KB
    7+1 rounds, blue+red band pull ups, 14#WB
    25 goblet squats (I think…)

  3. Sara G

    Performance
    A. 95 x2, 100 x1, 105 x1 – these felt awesome tonight!
    B. 85# squat cleans, 14# WB and kipping PU’s – 8/6+3/8

    I got 5 unbroken PU’s tonight – that’s a first! 🙂

  4. Paul Bye

    Performance
    A. 145-145-145-145
    B. 10/9+7/9 – @135#, jumping pull-ups, 20# wallballs. Didn’t get much squatting in the last round of cleans.