4/24/18

“Elizabeth”

For time:

21-15-9
Squat clean (135lbs/95lbs)
Ring dips

Time: 8:05

Solid 40+ second PR on this one. I really didn’t slow down at all on the squat cleans. The ring dips were the main reason I didn’t go any faster!

3 – 3 – 3 Squat Clean

*10-20% lighter then workout weight.
**Focusing on technique

Did all sets at 135#

7/5/17

Warm Up

Parnter Up
400M MB Run
3 rounds of
10 Squat Chest Pass
Lateral Plank Walk Hi-5
Wall Ball o’er Rig
10s Ring Support (top/bottom)

Met Con

“Elizabeth”

21-15-9
Clean, 135# / 95#
Ring Dips

Time: 10:52

Today wasn’t the best day in the gym for me. I felt pretty sluggish the entire time, and the time really showed it. I was off my PR by roughly 2 minutes.

5/5/17

Warm Up
4 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
Partner Ring Holds:
– 10s Top
– 10s Bottom
– switch

Met Con
“Elizabeth”

21-15-9
Clean, 135# / 95#
Ring Dips

Jeremey – 9:52 Rx
Charlotte – 14:19 (Band dips)