High Hang Clean + Above Knee Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
\\ worked up to 165lb
Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
\\ worked up to 275lb, working on keeping my heels driving into the ground longer on the second pull
6 minute AMRAP @ 80%:
5 Deadlifts, 225/155
10 Burpees
30 Double Unders
\\ 4 + 19
...rest 2 minutes...
6 minute AMRAP @ 80%:
"Cindy"
\\ 8 + 15
...rest 2 minutes...
6 minute AMRAP @ 80%:
15 KB Swings
200m Row
\\ 3 + 15 + 20m @55lb
how long do these workouts take?
ReplyDeleteThis one was a shorter one, but generally no longer than the Outlaw workouts (which were basically all 2 hours). This one was under 90 minutes. 15 mins for mobility/warm up, ~45 mins for weightlifting, 30 mins for conditioning (22 mins of work + set up/warm up), then some mobility afterwards.
ReplyDeleteNice work dude, tough workout.
ReplyDelete