SWOD
ME
Hang Power Clean
Warm-up sets: x3 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 min clock
SE
Overhead Squat
Warm-up sets: x3 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 min clock
RE
3 sets of:
DB Push Press - x20
superset w/
DB Single Arm Rows - :30 seconds, each arm
CWOD
On a 70 second clock, perform 20 Wall Balls, unbroken. Whatever time is left, is rest. Do this for 5 rounds.
Post results to comments.
10 comments:
Hang Power Clean - 110#,120#,130#,132#,142#
Overhead Squat - 88# 8 reps 4 rounds
DB Push Press - 30#
DB Single Arm Rows - 30# 27,29,29 each arm
Wall balls - 14# 20 reps 5 rounds
Hang power cleans- 198, 208, 220 (missed second rep) 220 (missed both), 198.
Overhead squat- 132 across
DB push press/single arm row- 40#/40#, 45#/50#, 45#/50#
20 wallball- ~40sec per round
Need to get wrist straps. Might've sprained my thumb. Still hurts this morning. I think it's gotta be a shoulder mobility issue though. Can't get my elbows high enough with my forearms/ wrists horizontal.
Hang Power Clean - 159#,164#,174#,198# (failed),191# (failed)
Overhead Squat - 132# across
DB Push Press/Single Arm Rows - 40/40#, 45#/45# 45#/50#
Wall balls - 20# 20 reps 5 rounds
The first 3 sets of hang cleans went fine, the last two not so good. I neeed to work on cleans.
Hang power clean: 154,164,169,169,174
Overhead squat: 88,88x5,69x8x2
DB Push Press/Single Arm Rows: 40/40x35,30/40x30,25/40x16
Wall balls: 20#, 15 reps for 5 rounds
Hang Power Clean: 176#. 198#, 208#, 220#, 230#.
Overhead squat: 88# x8 88# x6 69 X8, 69# x 8. Mobility issues
Push press 30#, 35#, 35#
DB Row, 30#, 40#, 40#, I do not remember how many rows I got each round
Hang Power Clean: 176#. 198#, 208#, 220#, 230#.
Overhead squat: 88# x8 88# x6 69 X8, 69# x 8. Mobility issues
Push press 30#, 35#, 35#
DB Row, 30#, 40#, 40#, I do not remember how many rows I got each round
Hang Power Clean: 164,174,179,184,198 (failed 2nd rep)
Overhead Squat: 98,98,98(7 reps),98
DB Push Press: 20#
DB Rows: #20 20/20 (r/l), #45 18/18, #45 18,17
Wall Balls: 20,20,20,15,12
hang power clean: 111,121,132,142,152
OH squats - worked on form w/ pvc and ladies bar
DB Push Press, 30 lbs dumbbell:
20, 12, 10
Rows: (24,27), (25,24), (12,22) (accidentally did left arm back to back, so it was fatigued)
wall balls, 12 lbs: 17,14,0,0,16
Hang PC - 87, 97, 104, 109, 114
OHS - 67, 67, 67 (1 rep), 58
DB Push Press - 20, 15, 15
Rows - 20#/33, 25#/26, 25#/27
Wall Balls - 12 reps x 5 rounds
HANG POWER CLEAN- 154, 159, 164, 164,
OH SQUAT- 54 SETS ACROSS X 8
DB PUSH PRESS 45 X20
50 ARM ROW
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