Heavy Cleaning

I wasn’t there to see Vince this am, but I heard he cleaned something like double his bodyweight 9 times during the workout. And here’s Lori Bates cleaning 2 lb. under hear personal best over and over in 15.4 (although Tom and I both agreed she has a 150 lb. clean in her).

Nice work!

Eunice

Saturday

Warm-up:

Strength/Skill :

Back Squatting – this is the week before we go after a 10%+ improvement from 6 weeks ago. Make me proud.
5×5 back squats
warm-up with 10 reps of bar on shoulders
5 reps at 30-40%
then hit MADCOW week 5 of (5x 55%, 5×65%, 5×80%, 5×90%, 5×105%)

Conditioning WOD:    “Barb’s Cuz’ns”
Your going to complete 5 rounds of a quadruplet (9,15,21,15,9 rep scheme) with 30 DU’s completing each round. Think of this as 5 sprints.  After each Round you’ll get 2 minutes rest in-between & before the next – (Just like the wod Barbara).   I lost a couple pounds of sweat Thursday afternoon and got a good rib stitch with 1 minute rest.  It’ll be better with 2 minutes. Enjoy.

Ensure you check and record your time between each round so you can rest/recover before starting the next.
It’ll go like this….

9 Hybrid Swings
9 WallBalls (20/14)
9 Box Jumps (24/20)
30 Double Unders

rest 2 min

15 Hybrid Swings
15 WallBalls
15 Box Jumps (24/20)
30 Double Unders

rest 2 min

21 Hybrid Swings
21 WallBalls
21 Box Jumps (24/20)
30 Double Unders

rest 2 min

15 Hybrid Swings
15 WallBalls
15 Box Jumps (24/20)
30 Double Unders

rest 2 min
9 Hybrid Swings
9 WallBalls
9 Box Jumps (24/20)
30 Double Unders.

Done.
Minus 8 minutes to total time and post.

Tbear