Wise Men

Wednesday, February 24, 2021

Garage Gym

1200 with Ratna

Warm Up

Foam roll

Wall Squat

Glute Bridge

Single Leg Glute Bridge

Glute Bridge Walk Out

Down Dog

Scorpions (down facing and up facing)

Lateral Squat

Air Squat

Comptrain Barbell Warm Up

Metcon

“Wise Men” [On the 0:00]

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

KILOS

1st Bar: 61/43

2nd Bar: 70/48

3rd Bar: 84/61

Barbell Complex [On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

This was really tough and a painful reminder that I have been neglecting Olympic Weightlifting.  I scaled to the recommended ladies weight.

95# - 3 Rounds + 3 Reps

115# - 2 Rounds + 4 Reps (not sure why I went to 115# instead of 105#)

135# - 1 Round + 5 Reps

After resting for 5 minutes, I "attacked" the complex.  I was successful at 135, 145 and ultimately 155#.  I had doubts at 155 and had no intention of going higher.

Ratna scaled to 15, 20 and 25# and focused on quality of movements.  She did not build to a heavy complex.

Programming was from Vintage Crossfit.