Pre-Warm Up: 1 mile Run with Carter, 250 Double Unders
Warm Up: 500m Row. 3 rounds of: The "Bear" (5 sets of power clean, front squat, push press, back squat, push press), 10 sit ups
Skill: Max Height Box Jump, 1 rm. Only went up to 30inches, which is not close to my 1RM, but I decided I didnt want to chance falling on my stomach.
Strength: Hang Power Cleans
35x3, 65x5, 85x3, 95x3, 110x2 (PR), 120x1 (PR), 125x1 (PR), 130x1 (fail)
I have never gotten a 1RM in hang power cleans before so I decided to see what I could work up to.
Conditioning:
On the
minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 6x250m Row Sprints
Did the HPC @ 105lbs. My collar bones feel so bruised!! I started off doing the sprints as running sprints with the class (only 60yds) but I felt some pulling in my lower stomach, so that is why I switched to the rower.
Extra Work: 2.5 mile walk at Lagoon Valley
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