Lifting
A. 3 x 3 Squat Clean (drop bar between reps)
B. 2 x 3 Squat Clean from the low hang
C. 3 x 3 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)
Strength: Establish a 1 RM Deadlift
Metcon: Tabata
A. Airdyne
B. Double Unders
Did the 1RM Deadlift - got 225#, right where I was a few months ago, too bad I didn't get stronger by not doing anything :)
ReplyDeleteThen, did the team workouts.
3 rounds
2 rope climbs
4 squat cleans@135#
First person competes all 3 rounds then next person goes. I went second. The squat cleans felt pretty heavy, especially after all the squat clean work the day before
Then, we rested 10 mins
20 Partner DLs - guys
20 HSPU - guys
20 Partner DLs @ 315#
20 HSPU - girls
20 HSPU - guys
20 Partner DL - guys
20 HSPU - girls
20 Partner DLs - girls
My partner and I had a decent height difference (we were short girls, so I had a guy partner), so the DLs were a little rough. And, I did 13 HSPUs each round.