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August 27, 2012

1) 3 rounds not for time:
5 – 8 muscle ups
5 wall walks (watch the second exercise in this video)
40 double unders

2) Back Squat
3 x 3 (add 5 lbs to last week’s load)
Rest as needed between sets

3) 4 rounds:
3 – 4 behind the neck press
rest 30 secs
3 – 4 weighted pull ups
rest 90 secs

4) Power Clean Ladder (155/85 lb).
During the 1st minute, do 1 power clean, the 2nd min, two power cleans, 3rd minute, 3 power cleans…continue until you can no longer complete the prescribed cleans in the minute.

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5 thoughts on “August 27, 2012

  1. Well, my wife hurt my feelings today with that post.

    300 on back squat. Best I have felt on squats so far.
    12 rounds on clean ladder. Very fun workout.

  2. Kathryn hurt everyones feelings with that post. I thought maybe she did a different workout!

    Had to sell out the morning crew because I was up late packing but made the 4pm heat wave time slot.

    325 on back squat, 11 +10 on cleans. On presses and pull-ups used 115 and 18 kb 4 reps each set.

    Sam – for the record, I witnessed Big Nate get 12 sets and he said to tell you to get that he is the strongest person in the morning group by a long shot, so get off his jock.

  3. 150 lbs on Deadlift, 55lbs on strict BN push press, 20 lbs weighted pull ups, completed 14 rounds 85 lb cleans. Fun day at CFA!… Oh and finally connected 2 muscle ups. Did 12 today.

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