time to get my holiday-binged, de-conditioned butt back into shape.
MEBB Monday: Floor Press, 5-5-5-3-3-3
145, 155, 165, 175, — (just flat out of it, so I’m not pushing too hard)
4 rounds:
7 db squat cleans, 25#ers
7 squat jumps
7 db hang power clean, 25#ers
1st round: yep.
2nd & 3rd rounds: make that first one, “hang squat cleans” and second, “box jumps”
4th round: “hang power cleans” became, “hang thrusters.”
› 5:48
MEBB: pullups: 5, 5, 5, 3, 3, 3
› –, 10, 10, 15, 15, 15
Every minute for 10:00 › 35# db’s:
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)
1st day of MEBB – woo hoo!
High Hang Power Clean 5×5
(45, 65, 95) 115, 125, 135, 140, 145 (4) [PR]
3 rounds of:
• 10 25%bodyweight dumbell hang power clean (me: 50lb),
• 10 flag pushups (pushup, twist and raise one arm straight up, pushup, other arm up, etc.)
• 10 box jumps (of the BABJ variety)
› 7:07
3×8 hip bridges
Eight Great Post Stretch Moves (windmill, warrior, sampson, butterfly, knee to chest, figure four, 90 degree, side quad)
foam roller
