8/13/12.
4:30pm:
Warmup:
- Dynamic Stretch
Strength:
1) Power Clean *Establish 1RM. 10 min. cap.
- #207
2) 2x1 Power Clean *90% of strength movement #1. Rest 60 seconds.
- #185
3) 2x1 Power Clean *85% of strength movement #1. Rest 60 seconds.
- #176
4a) 3x5 Clean Grip Bent Over Row
- 176, 215, 226
4b) 3x5 Good Morning
- 65, 76, 76
Conditioning:
7 RFT:
- 100m Run
- 10 T2B
- 10 KBS #70
- Rest 1:1
- Time Completed: 21:09
The Outlaw Way.
Learned the REAL CFG standard on KBS’s.. They’re way harder. Oh well, the harder the better.
I can’t believe I Power Cleaned that much. Last time I checked, my Clean and Jerk went around 200ish. Getting stronger! Oh, and the Good Mornings were at a low weight because I’ve never done them before, so yeah.
Food Log:
©robJAR
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