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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, April 8, 2020

Hang Clean - Metcon

Wednesday, April 8, 2020

Home Gym



1 Minute Pigeon Stretch
1 Minute Quad Stretch + Leg Hug
1 Minute Mountain Climber Thoracic Twists

Warm Up:
3 Rounds
5 Drop Squats
10 Straight arm pronation/supination
15 Plank Pulls
20 Quadruped Kickbacks

Hang Power Clean

Build to heavy

45, 55, 65, 75 95, 105, 115 (V), 125, 135, 145 (V), 155, 165 (V)

Video review from Coach Lacey.  Despite knowing that most failed lifts start with the feet, I never would have noticed it.  Honestly the best delivery of technique feedback I have ever received.


800m Run
25 Hang Power Clean (95#)
50 Pull-ups/Bent Over Row

800m run was good at 4:29
Hang Power Clean, I scaled to 75# and still had to break it up into sets of 5 (8:23)
Pull-ups/Bent Over Row sucked.  I was planning on 2-3 pull-ups then 7-8 BOR for 5 sets.  Instead I did 2 pull-ups, then 15 bent over row; 1 pull-up then 12 bent over row, then I could even do pull-ups and did 2 sets of 10 bent over row.  I used a 50# sandbag for the bent over rows.  Total Metcon 11:48.

Home Gym

New pictures with some decorations up.

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