April 6 hand’s job

Hang power clean

3 min AMRAP @50% clean max

rest 1X ( We will go in pairs)

3 min AMRAP @40% clean max

rest 1X

3 min AMRAP @30% clean max

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6 thoughts on “April 6 hand’s job

  1. warm up: 20 minutes on elliptical (avg. 165 spm)

    5 rounds for time of .

    1. 250m row (all < :55)
    2. 10 x dl @ 135#
    3. 10 x pull ups
    4. 10 x ground to overhead @ 75#
    5. 25 du's (3 rnds unbroken)
    6. 10 x squats
    7. 10 x sit ups
    8. 10 x bosu /plyo ball push ups

    39:13.61
    1. 6:19.90
    2. 6:41.22
    3. 9:20.99 *
    4. 9:14.97 *
    5. 7:36.53

    * includes a walk to the water cooler (a.k.a. the Chris Mount break)

  2. Dave – 53 @125 , 58 @105, 67 @75
    Blong – 52 @ 115, 52 @ 95, 57 @75
    drew – 30 @95, 60 @75, 71 @56
    Marcus – 30 @95, 50 @75, 67 @56

  3. Bench Press:
    Warm up @ 135, 1×5@185, 1×5@225, 1×3@255, 1×1@275, 1×1@295, 1×1@320(fail)

    Incline Press:
    Warm up@ 135, 1×5@185,1×5@205, 1×3@225

    Seated Dumbbell Shoulder Press:
    1×6@40
    1×6@40
    1×6@55

    Skull Crushers with curl bar:
    1×8@25 lb/side
    1×8@35 lb/side
    1×6@45 lbs/side plus close grip press to failure
    1×3@55 lbs/side + close grip press to failure.

    Random weight tricep pressdown on cable machine:
    Partner chooses weight and you have to do 6 reps, then weight change.
    Did this with Adam…..it was brutal.

    That is all today. I’ll post my non-group related workout tomorrow. 🙂

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