Daily Archives: June 4, 2017

Day 73: Monday, June 5

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Congrats to our man, Calvifragilistic, as he finished 6th , and set a PB to became the 2nd highest vaulter in our school’s history!

PREPARATION:

  • Run 1 lap
  • 10 reps of each of the following:

Hollow Rocks
Air Squats
Walking Lunges
Push Ups
Sit Ups
Squat Thrusts

STRENGTH:

Bench Press as follows:

  • 1 set of 8 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 4 reps @ 80%
  • 1 set of 4 reps @ 85%
  • 1 set of Max reps @ 70%

REST 2 minutes between sets

Met-Con WOD:

Against a two-minute running clock, complete 4 rounds of:

  • 3 Hang Cleans @ 105/55 or 65% of your Clean Max
  • 6 Shoulder to Overhead @ ^
  • 9 Front Squats @ ^
  • Max Reps of Burpees (Round 1); Sit Ups (Round 2); KB Swings (round 3); Pull Ups (Round 4)

REST while your partner goes