Tuesday, June 7, 2016
Coach Jonathon
(1:30 PM) 6 of us including Jen, Fabby, Donna, Jeff, and me
Warm Up
Foam roller for about 5 minutes before class starts
10 Minute AMRAP of 15 wall squats, 10 jack knives (tuck ups), and 5 burpees. I got 3 rounds + 25 reps.
DB Swings
3 rounds for quality of
10 DB squat (45#)
10 Russian DB swings (45#)
0:45 side plank hold each side
This was pretty good until the last round, when I was dropping my side planks every 10-15 seconds.
DB Hang Power Cleans
Every 90 seconds for 6 rounds
8 DB Hang Power Cleans
16 Chops (8 each side)
I started with the 45# DB for 4 rounds, after missing a rep on the 3rd round and only doing 7 cleans on the 4th round, I dropped to 35#.
I did the chops with a 15# DB which was on the lighter side, but I was cycling through at a much better cadence than I was with the Hang Power Cleans.
Finished with mobility, pigeon stretch, couch stretch, clock stretch
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