Oct 2 & Oct 3 Mash up

OPT She Oct 2 & 3


Oct 2

A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4

B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps

C1. standing press @ 12X1; 4-5 x 4; rest 2 min

C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min

D. AMRAP DU's in 10 min - when you fraction perform 5 T2B

Oct 3

Row 1 min @ "just" below max effort

Rest walk 5 min x 6

(record meters per minute)

 

 Results:

267m
274m
269m
268m
270m
267m

Difficult to gauge "just" below max effort but I think I got it since I stayed fairly consistent. Had my 4 month old puppy with me in the gym while I did this workout and she was a bit distracting, after set 4 she got moved to the car after I caught her chewing someone's watch.

 I think this is set 2

She Oct 2 yesterday
(completed A & B yesterday and C1, C2, & D today Oct 3)
A. Squat Clean x 4/PPx1 - 85#/95/105/105 - focused on being fast since I am typically very slow when it comes to olifts
B. SqClean cluster - 110/115/120/120/120 - wow! cleans feeling so much better - again focused on fast hips and not pulling arms
C1.Standing Press - 70/75/80 all x 5, 85x3 +80x2
C2. Rope climbs - 15' all complete, fun!
D. wow DUs felt weak today - very broken - total 318 DU, 60 T2B - most ub was 56
began using the Coach's Eye app for Droid and iPhone to look at form on my cleans - great app

Final set of Sqt Clean cluster 120#