10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Post result to comments.
Every 10:00 for 6 sets:
1 mile Assault Bike
10 wall balls, 30 to 10
5 muscle-ups
100m Farmer’s walk, 53/hand
10 glute-ham sit-ups
complete
Went to barbell burgade iin Los Angeles, California (power lifting gym, so no room for met-cons)
A. Front squat 5-5-5 135-145-155 last one (5th) was a bit challenging
B. Power cleans- accidentally went up to 145 (can’t do math) but felt good. Double was around 125touch and go
Pull up work, hang power clean work at 85#.. Some handstand practice