CC 10/30/14

Warm Up:

20" Box Jump, Working Up to Max Dumbbells

55lb 

 

Strength:

Box Squat with Buffalo Bar + 60% Bar Weight + 25% Band Tension, Foam Box - 10x2

205lb, singled green bands, 12" box + ab mat

 

Accessory:

Squat Cleans @~50%, Against Micro or Mini Bands - 12x1

132lb, singled red bands                

 

Stiff Legged Deadlifts @70% (of 1RM DL) - 3x8

315lb (PR of some sort)

 

SSB Bulgarian Split Squats - 3x10 Per Leg 

3x90lb

 

45 Degree Bent Knee Reverse Hypers - 3x30

3x25

 

Core: 

Decline Bamboo Bar + Hanging KB's Overhead Sit Ups - 3x15                        

10lb plates, 16lb kbs, 10lb plates, red bands

 

WOD:

30 Clean & Jerks for Time (135/95)

2:35 (6 seconds slower than PR)

 

Rest 5 Minutes, then:

 

Partner "Helen":

3 Rounds for Time:

400 Meter Run (both partners run)

21 Kettlebell Swings (53/35)

12 Pull Ups

*Divide KB Swings & Pull Ups as needed                        

 

8:22 – 16 seconds faster than my time on 10/23/14, I did first and last set of kbs, second set of pullups

  

Finisher:

100 Band Good Mornings

Green band 2x50