CFG - Greg
1200 - 13 of us
Warm Up
Hawaiian stretch
birther stretch
Kang squat
banded squat thoracic spine rotation
banded 2-1-2
banded glute bridge
drop squat
barbell warm up
Weightlifting
Every two minutes, for 16 minutes (8 sets):
Hang Clean (1 rep)
Build over the course of the 8 sets to today’s 1-RM.
105-115-125-135
140-145-150-155#
Felt really good and approached my PR of 159# back in 2019
Metcon
Complete as many rounds and reps as possible in 5 minutes of:
4 Squat Cleans (135/95 lbs)
8 Burpees Over the Barbell
*Alternative – Deadlifts (225/155lbs)
R1 - 105# squat clean - burpees ~1:30
R2 - power cleans - step over ~1:30
R3 - power cleans - step over ~1:30
R4 - 1 power clean
I was pleased to get 3 rounds + 1 rep, but the burpees really did me in. Getting organized for take off and then squatting was tough. I should have done step overs from the beginning.
Lagniappe
2 x 8 x50# reverse hypers
Turkish get-ups
right arm 35
left arm 35
right arm 45
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