June 4, 2019

Its been a good start to this week! Great workouts, good turnouts and some Fire and Ice in the afternoon.

Today

Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Workout Definition

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Qualifier Rx - 155/105
Open Rx - 135/95

Click "Workout Prep Notes" for details and our primer recommendation.

Bike

:45 work/:45 rest x 10

Yesterday

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

then

2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat. 

then

Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips