21/03/07
BW 160
-WU
Row 500m - 1:57.4@28 - 216.6w
Run 400m - 1:35
Row 500m - 1:55.8@29 - 225.5w
Run 400m - 1:33
2 minute rests
-"Nasty Girls"
3 Rounds of
50 Squats
7 Muscle Ups
10 Hang Squat Cleans, 135lbs
Time 19:56
Subs:
7 muscle ups = 28 pull-ups & 14 Ring Dips
95lbs Hang Squat Cleans
Broke the ring dips and pull-ups into sets of 6 going 5/5/5/5/4/4 on the pull and 3/3/2/2/2/2 on the ring dips.
This was a grinder if there ever was one. I hardcore need to work on Hang Cleans, they're a monster lift, major explosiveness needed for them. Don't know what's up with my BW, flucuates up to 5lbs a day...
-FS 95-5/110-5/125-5/135-5/135-3 bit heavy at the end
-BP 120-3/120-3/125-3/125-3/130-3heavy
-3 rounds
5 EW
15 sec. back bend
30 sec. plank