Metcon - USAWA

Saturday, January 27, 2024

Garage Gym

1130

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

12 Squat Clean Thruster (60#)

400m Run

9 Squat Clean Thruster

400m Run

6 Squat Clean Thruster

400m Run

This was on the main site today and it was a doozy.  I am not a big fan of thrusters, but I know they are good for me.  I finished in 13:38 with slogging runs, but I am taking credit for not setting the bar down.  I used my 5' bar and really like a shorter bar length for my workouts.

Pull-ups

5x1

Clean & Jerk - 1 Arm

I built up from 45, 55, 65 and finally 75# with both my left and right arm.

Left Arm - 50 year old 90kg record is 55# by Phil Harris in 1997 and the 95kg record is 94# by John Vernacchio in 1991.  I feel like I have a fighting chance to take these on.

Right Arm - 50 year old 90kg record is 121# by Barry Bryan in 2013 and the 95kg record is 88# by Larry Traub in 2012 at the Nationals in Las Vegas.

I am now at 71 of 187 USAWA lifts attempted.