5/21/2019 - WORKOUT 1

Score Type:: Total Time

2 Rounds For Time

20 Power Clean (135/95)|(95/65)
15 Burpee
15 Power Clean (155/105)|(135/95) 
15 Burpee
10 Power Clean (185/125)|(155/105) 
15 Burpee

5 Min Rest After Round

25 Min Cap

SCALING
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.

For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue. If needed for deconditioned athletes, scale down the burpees to 10 reps. Athletes that cannot perform power clean can sub for deadlifts. (Avoid any type of overhead movement as athletes will have Nancy tomorrow)

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5/21/2019 - WORKOUT 2

Score Type:: Not Scored

BEACH BODY ABS FINISHER 3 SETS

10 Barbell Rollouts
20 Hollow Rocks
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2 x 3 PC

Score Type:: Total Weight

BUILD QUICKLY TO HEAVIEST POWER CLEAN

Workout Weight for 2 Sets of 3 Singles
1 - 10
1 - 8 
1 - 5
2 - 1 - 1 - 1

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GOAL – Work on Barbell Cycling and fast singles as weight increases. You are trying to repeat the time in the second set.

FOCUS – Warm-up the barbell movement focusing on cycling the barbell. We want to see a strong start position as every rep will be pulling from the ground.

TIME – The timeline is tight today, 45 minutes of work today with extended warm-up, workout and finisher. Quickly brief and get athletes moving, then right onto the barbell for the clean progression.

Comments

Eamon Sullivan 31 minutes ago / Reply

5/21/2019 - WORKOUT 1: 23:00

Shelley Flanary

Shelley Flanary 1 hour, 10 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:40
Notes: 65#

Prajwal Kadariya

Prajwal Kadariya 3 hours, 6 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00

CJ Martini

CJ Martini 4 hours, 1 minute ago / Reply

5/21/2019 - WORKOUT 1: 23:22

Brian Breeden

Brian Breeden 4 hours, 16 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 75

Sara D'Eugenio

Sara D'Eugenio 4 hours, 17 minutes ago / Reply

5/21/2019 - WORKOUT 1: 20:30

Kai Lee

Kai Lee 4 hours, 56 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 133 reps

T.J. Randolph

T.J. Randolph 9 hours, 52 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 165 reps

Joe Mencher

Joe Mencher 9 hours, 52 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:53

brandon jensen 9 hours, 53 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:25
Notes: 115/135/175

Son Hong

Son Hong 9 hours, 53 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 177

David Goodman 9 hours, 53 minutes ago / Reply

5/21/2019 - WORKOUT 1: 23:27

Raphael Colantonio

Raphael Colantonio 9 hours, 54 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 reps

Victoria Perez

Victoria Perez 9 hours, 54 minutes ago / Reply

5/21/2019 - WORKOUT 1: 22:00

Erik Beltz 9 hours, 54 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 177 reps

Angela Dion

Angela Dion 9 hours, 54 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:15

Kavan Argue 9 hours, 55 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:30

Heather Reuter

Heather Reuter 14 hours, 23 minutes ago / Reply

Front Squat 5/21: 105 lbs

Clement Wan

Clement Wan 15 hours, 19 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 REPS

Topher Rinek

Topher Rinek 15 hours, 19 minutes ago / Reply

5/21/2019 - WORKOUT 1: 23:42
Notes: 105

liel levy

liel levy 15 hours, 20 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:57
Notes: 105

Timothy Hawkins

Timothy Hawkins 15 hours, 20 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 165 reps 135/155/175

Christina Ramirez

Christina Ramirez 15 hours, 21 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:55

Lisa Kurek

Lisa Kurek 15 hours, 21 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:05

thomas echols

thomas echols 15 hours, 24 minutes ago / Reply

5/21/2019 - WORKOUT 1: 20:30

Paul Blacklock

Paul Blacklock 16 hours, 20 minutes ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 reps

Ian Donahue

Ian Donahue 16 hours, 20 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:26
Notes: 95/115/135

Scott Alomes 16 hours, 21 minutes ago / Reply

5/21/2019 - WORKOUT 1: 24:55
Notes: 65

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