Compromised integrity

  • June 7, 2013
  • By :
Jules bout to grip 'n rip
Jules bout to grip ‘n rip

Warm-Up
1000m row
10 Deadlifts
5 hang power cleans
5 power cleans
5 squat cleans
5 split jerks
-Don’t rush through try for perfect from

Oly
Spend 25 minutes working up to max load for the clean and jerk

WOD
20 L Pull-ups
25 Handstand Push-ups
30 Toes to Bar
25 Handstand Push-ups
20 L pull-ups

Games- Straight legs, toes above hips
Regional- Straight legs, toes below hip height (15,20,25,20,15)
Open- Knee tuck (10,15,20,15,10)

Ca$hout
50 Hollow rocks
50 GHD Sit-ups

4 Comments

  • DePrizio

    06/07/2013 @ 5:47 pm

    Alec beasted it this morning!

    W/U: check
    C&J to 175. Did break myself- still easing into oly work, will work to 200’s next time around then hopefully let it rip after that.
    WOD: 14:50ish or so. Did a mix between Reg/Open depending on movement. HSPU werent that bad considering it’s been about 3 months.

    Cashout- Did the hollow rocks
    Extra WOD 3rounds 200 meter sandbag run 15 WBs. Extra metcon for my out of shape self.

    Back to training 3x a week next week. Soon enough i’ll be on full time BT.

  • DePrizio

    06/07/2013 @ 5:47 pm

    Alec beasted it this morning!

    W/U: check
    C&J to 175. Did break myself- still easing into oly work, will work to 200’s next time around then hopefully let it rip after that.
    WOD: 14:50ish or so. Did a mix between Reg/Open depending on movement. HSPU werent that bad considering it’s been about 3 months.

    Cashout- Did the hollow rocks
    Extra WOD 3rounds 200 meter sandbag run 15 WBs. Extra metcon for my out of shape self.

    Back to training 3x a week next week. Soon enough i’ll be on full time BT.

  • Alec

    06/07/2013 @ 4:09 pm

    Quiet group this morning, I assume everyone’s getting ready to rip it up this weekend?

    255 C&J, PR
    15:45 on the metcon. Slooow HSPUs.

    For those competing tomorrow, good luck, and rest up tonight!

  • Alec

    06/07/2013 @ 4:09 pm

    Quiet group this morning, I assume everyone’s getting ready to rip it up this weekend?

    255 C&J, PR
    15:45 on the metcon. Slooow HSPUs.

    For those competing tomorrow, good luck, and rest up tonight!

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