Saturday

Its Saturday!

I love Saturdays 

Todays workout was great

I wasn't able to do the 115# hang squat cleans because 

I couldn't get into a gym that was open, 

 I know that Sloan has access to a box, I can go with her in the future. 

SO I had to do something a little different. 

BUT I REALLY want to do the 50 hang squat cleans for time. 

Annnnywaaaayyyy

MORNING 

A. 3 sets - Clean x 3 Tng + FS amrap set; rest 3 min (build from 155#)

I like to build from the bottom

Warm-Up:

95#-3 cleans

105#-2 cleans

125#-2 cleans

145#-2 cleans

Starting (3cleans+FS amrap)

1ST SET: 155# + 7 Front squats 

2ND SET: 165# + 8 Front squats

3D SET: 180# + 3 Front Squats

*I wasn't sure if I should go till failure on my FS 

or play it a little safe so I could get the future cleans and FS in*

B. Pendlay row @21X2; 3-5 x 5; rest 2 min

I tried doing the sets of 21 @ 115# and I couldn't do it. I did them at 95#

Then I did the other sets @ 105#

*Later on Michael Bann helped me with form on these, and I might of been able to go heavier if I was doing them with better form for the sets of 21. Not sure how heavy to go on these. 

C. Strict lean away chin up; 6-8 x 4; rest 2 min

Michael also helped me on these.

These were tough! 

I did 6 on each set.

+

10 rounds for time:

3 DL (205#)

100m ski

5 bar facing burpee

*I LOVED this little WOD*

TIME: 11:08

*I felt like I got faster as it went on--

EVENING

20 sets of 30 sec sprints

-85% and 50%

*Sprints always kick my butt!!!