April 28, 2020

/

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Clean 5-4-3-2-1

  2. Hammer

    WORKOUT LEVEL

    94

    Hammer : 10 mins 1 sec | (1 min 13 secs), (1 min 20 secs), (2 mins 1 sec), (2 mins 39 secs), and (2 mins 48 secs) | Rx'd 3 mins 17 secs | Rx'd

    5 rounds, each round for time, of:

    5 Power Cleans, 135 lbs

    10 Front Squats, 135 lbs

    5 Jerks, 135 lbs

    20 Pull-ups

    Resting 1:30 between each round.

Hammer is always tough. I realize that last time I dropped the weight to 95 for this one. This made me feel good today when I was able to complete it at 135. First 2 rounds unbroken, then 5 cleans + 9 front squats before dropping then the last 2 sets were 4/1+ 9/5

Justin killed it.

Justin, Jody, Rusty, Alan, Keith, Tom Rowland, Kyle Haren in attendance