Thursday 29/08/19
A) 12 mins to work up to a max weight for complex:
1 x High hang clean
1 x Hang clean
1 x Squat clean
Completed: 70kg.
First two movements are touch & go and the squat clean is reset from the ground. 70 felt heavy today!
B) Clean pulls (4x3 @ 100% of clean 1RM)
3 x 95 kg
3 x 95
3 x 95
3 x 95
Tough! Had to really focus on staying tight in the first pull and keeping my weight centered through the feet throughout the whole lift.
5 Rounds for Time (20 min cap)
5 Handstand push ups
5 Front squats (40/60kg)
5 Pull ups
5 Bar facing burpees
5 KB swings (choose)
5 Toes to bar
Completed: 12.32 mins RX
HSPU’s - Kipped these, they felt easy today. Low reps for the win lol.
Front squats - 40kg. Felt light after the earlier complex.
Pull ups - Have only done strict or ring rows in about 3 weeks, so my first round was clunky with half strict/half kipped reps lol. It was as if I’d forgotten how to butterfly! Got the rhythm back in round 2 and continued the remaining rounds with unbroken butterfly reps.
Burpees - Unbroken, 5 reps wasn’t too bad.
KB swings - 24kg; American swings. Haven’t done these in ages! The weight felt lighter than I thought it would.
Toes to bar - Have missed doing these! Haven’t done them in so long - all unbroken reps.
