1RM Clean
Spend 15 minutes (only 15) to find your 1RM clean...full squat at the bottom, no stress 1RM (this means don't waste time psyching yourself up, just pile the weights on and get where you're going...it doesn't have to be a PR).
Followed by -
AMRAP in 9 Minutes of
5 Cleans (use around 60% of the 1RM you just did)
10 Push Ups
15 Pull Ups
W2S - 3x20 GHD Sit Ups, Back Extensions, and Reverse Hypers...not for time, but not sitting around either. Just smoothly go through all the reps.
W2E - 5 x Sprints. Pick your own distance between 100 and 200m and complete five max effort sprints resting as needed between efforts.
Meet at CFMHQ at 0600. The 1RM Clean clock starts at 0610.
Post weights and rounds/reps to comments.
1RM - 75lbs
ReplyDelete4+20 (45lbs/gravitron pull ups)
W2Sish
94lbs
ReplyDelete3 rounds
W2S
clean w/20lb ball 15x
ReplyDelete2 sets plus 10 push-ups, 12 pull-ups.
1 RM Clean: 102 kg (224 lbs) -- Front Squat needs work
ReplyDeleteAMRAP w/ 60 kg (135 lbs): 4 rounds + 15 reps
SWOD: 1 set each
Chief, I did my workout at CFMHQ at 1600. I popped over to join Adam Keep or anyone was already working out (there wasn't anyone working out) and noticed that the door was not secure (aka. not pulled closed). Additionally, I checked the door nearest the bathrooms -- also open. Is that the norm for that building throughout the day?
1 RM Clean: 80 lbs...need to work on the motion/form
ReplyDeleteAMRAP w/ 45 lbs and blue band for pullups: 4 rounds