CDOT Fitness Center
1130
Run
2.25 mile (12:01/mile; 27:05 moving time) run along the Platte River Trail
Finished with calisthenics
5x1 double overhand
5x1 neutral grip
2x0.5 wide grip
1x16 push-ups
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Garage Gym
1600
Clean Complex
Every 90 seconds, 6 Sets:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing
Warm up with Reverse Hyper, Hip Hammy, Crossover Symmetry, PVC Pass throughs
Started light and built up
95 (70% of estimated 135# 1RM)
100
105
110
115
120#
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