Basement Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Burgernerish Barbell Warm Up
Comptrain Barbell Warm Up
Power cleans at 45, 65, 75#
Power Clean
Every 2 minutes for 20 minutes (10 sets)
Power Clean x 1 rep
Build to heavy single
85
95
105
115
125
135
145
150 - fail
150
150#
These went really well. I felt good and was a little surprised when I failed 150# on the first attempt. Attached is an extra set video at 145#
Metcon
AMRAP 12
6 power clean (135/95)
12 front rack alt reverse lunge (135/95)
12 bar facing burpees
I scaled the weight to 65# and still struggled with the lunges. They were a sloppy 12 on the first round and better 6/6 on subsequent rounds.
R1 - 3:00
R2 - 4:10
R3 - 4:00
I ended up finishing with 3 rounds + 8 reps and had no desire to finish the set. It was good to work on the lunges.
Programming was from CFG and was ideal for the basement gym.
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