CFG - Lucas
1130 - 6 of us
1 minute bottomed out squat (not active)
1 minute side windmills
1 minute shoulder swimmers
then 2 rounds of
down dog - push up - cobra
single leg glute bridge
then with barbell
clean deadlift - high hang pause - shrug
clean high pull
pause power clean
Every 2 minutes, for 16 minutes (8 sets) of:
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
I worked up from 85-95-105-110-115-120-125-125# and felt smooth and controlled
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
I scaled to 85# power cleans and ring rows. My first set was 8-7-6 / 6-5-5-5. Second set was 6-5-4 / 5-5-5. Third Set was 5-4 / 5-3-2.
I am struggling with high volume pull-ups. The power cleans were OK, but definitely a grip exercise. I feel like I scaled the weight correctly. I might have managed 95#, but would have been in even worse shape for ring rows.
With 10 minutes remaining in class I did 2x8 reverse hypers and some strict pull-ups 2-2-2-1-1-1-1
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