2023-03-19 WoD

WARM
400m run
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk, working on form.
5x75, 5x95, 5x115, 5x135, 3x155, 2x165

B. (Superset w A)
6 sets of Strict HSPU, increasing 1 per set (1,2,3,4,5,6)

C. 1x50 Back Squat 115#

D. 3 rounds, not for time
{
8/arm DB Curl 25#
10 DB Shrug 2x50#
}

2018-02-10 Gym workout

Gym had a comp going on today, so I went to the gym at work and did a lightweight workout

WARM
std warmup

MAIN

A. 2k row
8:10

B. 3 rounds, not for time
{ro
8 hanging knee raise
8 dips
}

C. 3 rounds, not for time
{
10 DB bench 2x35#
}

D. 3 rounds, not for time
{
8 lateral shoulder raise
8 front shoulder raise
}

E. 3x8 shoulder shrug 2x55#

F. 3x8 OH tricep extension

G. 1x25 Back Squat 95#

H. 5 HSHold