stretching, joint mobility, light swings, cleans, jerks
Workout
6 rounds, 50s on, 20s off
-good mornings
-wipers (double pressed bells)
-one arm clean (switch arms each round)
-kb v-sits
-log hops
Finished with 50 box jumps (24") and 50 barbell thrusters
Results
This wasn't a real tough workout, but it invited you to push yourself. I used a 16 for the good mornings. For the wipers, I used 20s in the first 3 rounds and 16s in the last 3. Those 20s definitely felt real heavy in the 3rd round
For the cleans, I started with a 24, then moved to a 20 in the 3rd round and moved down again to a 16 in the 5th round. As I dropped in weigh, I tried to move up in reps (going faster). I think it worked out pretty well.
For the v-sits I used a 16kg bell, they were getting tough toward the end. And we had a choice between an actual log or punching bag for the log hops (I don't know which would be tougher). I used the punching bag. For the first 2 rounds, I was pretty steady. The next 2 were a little broken, and the last one back to being steady (failed a sec before the bell).
We had our choice of finisher - box jumps or thrusters. I chose box jumps. When I was done, I decided to try the barbell thrusters....and just ended up doing 5 sets of 10.
Oh and I also tore open a callus on the cleans at some point, so you know it was a good day!
Look at you going above and beyond at the end =) Looks good to me, I hate box jumps though. I cringe, though I know they're a good workout.
ReplyDeleteI kinda like box jumps...thrusters make me cringe :)
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