Monday, March 13, 2017

Squat Clean

Monday, March 13, 2017


Coach Soloman - (12:00 PM) - 5 of us including Dillon and Adan

Warm Up

400m Run, WMCF dynamic warm-up


30 Squat Cleans - 8 minute time cap

I opted for 75# and this turned out to be the right weight.  I started with 5 in succession, then doubles, then singles.  I finished in 6:09 and felt pretty good about the effort.  Rx was 155#.


10 minute EMOM of

2 Power Cleans (95#, touch and go)
8 Box Jumps (24")

Rx was 30" box jumps and a heavy weight.  I might have had 115# in me, but even the 24" box jumps got tough.  I finished the first 3 rounds with about 5 seconds rest and was quickly in a deficit.  I did finish the workout, completing the last 4 box jumps after time was called.

Cash Out

Strict Pull-ups 1-2-3-4-5-4-3-2-1 with same quantity of deep breaths between sets.

I was doing OK on the first 3 sets, but then broke up the sets of 4 and entirely skipped the set of 5. 

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