.
power clean to find current 1rm
minimal recovery, then:
5 x
225lb back squat x 3
muscle up x 2
15' rope climb x 1
recover 3 min, then:
4 x
double unders x 20
abmat sit ups x 20
record load and time for each circuit
power clean to find current 1rm
minimal recovery, then:
5 x
225lb back squat x 3
muscle up x 2
15' rope climb x 1
recover 3 min, then:
4 x
double unders x 20
abmat sit ups x 20
record load and time for each circuit
originally done here, today's work is courtesy of cabana from the shop
205lbs, new power clean pr
1 comment:
power clean:
95 x 3
135 x 3
165 x 3
185 x 3 (one failed attempt mixed in)
205 x 1 PR (after seven failed attempts)
210 x 3 failures
squat / mu / rope - 7:11
this was the part that intrigued me the most about this set of work cabana came up with. how would the rope climb feel after mu? would it even be doable? time to use the feet? things went well the first three rounds but the rope climb got tricky after that. a little extra rest before attempts 4 and 5 with some use of the feet got me thru unscathed.
du / situp - 6:00
i started out after 2 minutes of rest and didn't realize i had too long of a rope. multiple fails had me grabbing another rope and starting at the next minute. rope #2 felt about right, a little long, but i couldn't string together more than 2 du. after spending 1:30 and only getting 12 du i grabbed a third rope and went unbroken on the remaining 8 from the first round and all subsequent rounds of 20. sure wish i would have tested out my rope first. could have had a much better time. lesson learned.
thanks cabana
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