Warm-up:
Complete
Push-up - 20 reps
95 lb Squat Clean Thruster - 20 reps
Strength:
3-3-3-3-3
Front Squat
Met-Con:
10 Rounds for Time
135 lb Deadlift - 15
Push-up - 15
Assistance:
Glute Ham Bridge - 2x12-15
Butterfly Pull-up - 3x12-15
Barbell High Pull - 3x12-15
STRENGTH:
ReplyDeleteStill building strength in my knee since hurting it so many months ago, but was able to do the whole thing without pain!
115x3,125x3,135x3,145x3,150x3
This is a PR for me since hurting my knee, so that felt good!
METCON:
18min 30sec
This one was brutal...not sure if it was just me!?? I felt the twinges of puking in the backgrund when I was done! lol. :) Nice workout Jeff, Thanks!
Front Squat: 185,205,225,245,265x2
ReplyDeleteMet-Con: 8 min 24 sec
Glute Ham Bridge: 135x15,15
Butterfly Pullup: 15,15,13
Barbell High Pull: 95x12,12,15
I felt really good in the met-con and went all out.
Front Squat: 155,185,205,225,235,245x2
ReplyDeleteMet-Con: 11 min 01 sec