Every 90 seconds, for 18 minutes (6 sets of each):
Int-1: Hang Power Clean + Power Clean
Int-2: Banded Overhead Triceps Extension (20 reps @ 1111)
Felt pretty good today and worked up from 105-115-125-135-145-155#. I should probably start heavier next time and take smaller jumps. Used red band for triceps extension.
Metcon (3 Rounds for reps)
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets – each round you start back over at hang power clean + 1 FS (175/115)
I am not sure if I did this correctly, but I was working with 115#
Round 1 - 2 rounds of the ladder - 18 reps
Round 2 - 2 rounds + 2 rungs of the ladder - 23 reps
Round 3 - 2 rounds + 1 rung of the ladder - 20 reps
This was tougher than I thought and I was really winded after the 3 front squats and was taking big pauses between sets.