-Perform 5 Power Cleans every minute on the minute for 5 minutes @ 77% of 1 rep max
-Perform 3 Power Cleans every minute on the minute for 5 minutes @ 87% of 1 rep max
-Perform 1 Power Clean every 30 seconds for 5 minutes @ 92 % of 1 rep max
Compare and add loads to HERE
Strength: Floor Bench 4 x 6
Extra Credit:
5 rounds of:
1 Rope Climb
10 Push Ups (deload)
10 Ring Dips
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Obey them not only to win their favor when their eye is on you, but like slaves of Christ, doing the will of God from your heart. Serve wholeheartedly, as if you were serving the Lord, not men, because you know that the Lord will reward everyone for whatever good he does, whether he is slave or free.~Ephesians 6:6-8
65/75/85 for 4 rounds then 75
Power Cleans: 115/125/135
Floor Bench: 155
195/215/and a weak 225
175/195/225 then down to 205
floor press 185/205/205/205
PC 145/165/185
Floor press 175×4
PC 215/235/250
Floor Press 225 4 sets of 10
145 w/ unbroken 5’s
165
175 with several missed attempts
235/265/280
FB 205
PC: 85/95/105 ( 5 lbs more per each lift than last time)
FP : 65/85/95/105
Ashley-Unbroken 5’s..very impressive
PC: 190/215/225
FP:235×4
225/275/295(7 of 10 @ 295)
PC 115/130/140
FB @ 125lbs
195/215/225….225 was mostly failed attempts
PC 195/215/235
FB 225/245×2/255 + extra credit
pc 55/65/70
fb 55/55/65/75
*note that most of my 225’s and some of my 205’s were failed attempts.
PC: 140/155/165 (too light)
FBP: 165/185/185/195
3 rounds of extra credit (Lord knows I need it!)
185/205/215
PC 115/135/ no 10 lbs so tried 165 failed, found 5 lbs so 145
FBP 165/165/165×4 plus help last 2/165×3 plus help on last 3
3 rounds extra credit
PC: 90/95/110
FP: 65/75/85/95
PC: 205/225/235
FB: 245/255×3
[…] Compare SWOD loads to HERE […]