Hang Squat Clean Build-up E2MOM
6 – 5 – 4 – 3 – 2 – 1 – 1
For time: (16min cap)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang Squat Cleans 95/65 RX+135/95 MRX 75/55
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Shoulder to Overhead
Barbell Weight’s = 95/65 RX+135/95 MRX 75/55lbs
Core Development
1min Wall Iron Chair Sit Holding 25/15lb plate
10 Kettlebell Goblet Sit-Ups
15 Bar Hang Leg Lifts
20 Barbell Sit-Ups to Press
25 Barbell Good Mornings
30 Kettlebell Pull-Overs or 15cal Ski Erg
1min Overhead Weight Plate Squat Hold
305
6:55 Rx+
a) 95(6) – 115 (5) – 135 (4) – 185 (3) – 225 (2) – 250 (1) – 260 (1)
b) 7:38 Rx
A. 135-155-185-205-215-225-245
B. 9:09 rx
C. Complete
No more alcohol
At home
A.
B. 7:15 rx (Much harder than anticipated…)
C. Mostly compete
A. 260
B. 10:47 rx+
Michael! Looking strong and focused! This guy walked back in the gym ready to make a change and he did just that! Super proud of him and his commitment. Excited to watch him keep getting stronger by the day!
A. 135
B. 9:39 (scaled S2O to burpees)
95-135-165-185-205-225-255
11:21 scaled. (95# hsc, burpees instead of s2o)
A. Hang Squat Clean: 245
B. 7 Rounds Rx +
This guy is a total stud and fan favorite for sure. Michael has been committed and consistent, and it shows in so many ways. He is positive and kind, and he makes any class he attends exponentially better. Keep it up, Michael!!
A. 170
B. 4:52 RX
A. 225
B. 7:32 Rx
A. 205
B. 12:10 Rx+
A. 315
B. 8:08 rx+
275, slowly but surely we gettin back
7:53Rx+
A: 135(6)-155(5)-185(4)-205(3)-225-240-260
B: 7:21, RX
A. 225
B. 5:48 RX+
275
13:03 rx+
A. 115
B. 13:49 rx
34:48 scaled to (box jumps, pull-ups, Russian KBS, goblet reverse lunge, T2B, push press, hip extensions, wbs, wall ball sit ups and DU)