Perform one Hang-Power clean every 30 seconds for 10 minutes.
Then,
L-sit for 60 seconds
Post load and number of successful lifts, and number of sets taken to reach one minute on the L-sit to comments.
150 pound weight class, here I come.
How are sadness and happiness like diseases? They’re infectious
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Dennis will be coaching his cousin Breck at the games this year, check out the interview with him on the mainsite!
Rx’d – 175#/3
105# Min 1-3, then up to 115# Min 4-10. 115# is about 80% of my 1RM; felt I could’ve done a little bit more, prob 5-10#, but wasn’t sure how tough it was supposed to be.
Then,
L-hold on PVC w/knees up-1 30s hold, 1 25s hold, and 1 5s hold….Tried to hold on that last 5 seconds but my feet kept touching the ground.
Great warm-up Dennis!! Sweatfest before the WOD even started!!!
115# on Hang power cleans, 3 sets on L holds (33 sec, 20sec, 7sec) on rings
115# was good weight, might have been able to go heavier but working the form was very helpful too. Bashed my clavicles a few times when I really opened up my hips, but then when my elbows were slow or hips didn’t open fully, I was lucky to get under the weight.
And I agree with Kerri, great warm up Dennis. “Our warmup is your workout”
LSD Run: 6.25 miles
52:00, 8:19/mi, HR avg 160, max 174
Definitely not my quickest pace but was working really hard to maintain Pose. It’s coming along and feeling more natural.
Bummed I missed working with Dennis this morning but it was my rest day. Looking forward to it tomorrow.
Warmup: double under practice, then rope climb practice. I did my first leg free rope climb ever today.
2 rounds 500m row, 10 berry burpees, 15 wall ball shots.
Wod, 165#, 5 rounds for the l-sits. First round 25sec, with straigt legs, but bent legs after that.
Then 5k run on cross country course, untimed.
25-50-75
pullups, pushups, & squats
blue band on pullups
had to stop a couple times to stretch out hamstrings and hips…lost 3 or 4 minutes, easy. Still tight from earlier in the week!
A high of 119 didn’t help that much, either 🙁
just call it 40 minutes…
175 across. Misread the wod and did hang squat cleans.