Friday, May 15, 2020

Skill - C&J Complex - Conditioning

Friday, May 15, 2020

Home Gym


Warm Up

Foam Roll
Hip Hammy
Wrist Mobility


3 rounds (not for time)

2 left arm Turkish Get-up (15#)
2 right arm Turkish Get-up (15#)
1 max effort rope climb

This was modified from main site which called for 3 rounds of 12 left, 12 right and 3 legless rope climbs x 15'

This is the first time trying the rope climb.  I did 3 "rope pull-ups" the first two rounds and then a legless rope climb for the last round.  Normal rope climbs with Spanish wrap only offer me one pull in my garage.

Clean and Jerk Complex

6 rounds about every 2 minutes
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

This was adapted from Comptrain

I worked up from 65, 85, 95, 105, 115, 125#

The video is from 95#


Burpee over KB

This was brutal, but I finished in 15:13.  The original WOD from CFG called for 28-24-20-16-12-8-4.

I am feeling better about programming, but it is a lot of work.

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