melonrouge
Maliney
A collection of my workouts and occasionally food
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Thursday, 21 July 2016, 15:33
Day 385 - 387
TUE | 6AM
Strength
Yellow
Complex 7 sets (90sec)
Power Clean + Hang Squat clean + 2 Front Squats + Push Jerk
Yellow
Complex 7 sets (90sec)
Power Clean + Hang Squat clean + 2 Front Squats + Push Jerk
30kg, 32kg, 25kg, 4x37kg
WOD - Chief
5x3min AMRAP (1min rest)
3 Power cleans 37kg
6 push ups
9 squats
5x3min AMRAP (1min rest)
3 Power cleans 37kg
6 push ups
9 squats
Score: 15+3
Strength
yellow
EMOM 12min
odd: 5 Push Jerks 65-70% ; 30kg
even: 5 tricep dips (21X2)
yellow
EMOM 12min
odd: 5 Push Jerks 65-70% ; 30kg
even: 5 tricep dips (21X2)
Wod - Regionals workout (10min cap)
104 Wall Balls
52 Pull ups
104 Wall Balls
52 Pull ups
Score: 124
THU | 7PM
Active recovery
Core
10 EMOM
Odd: 40sec dead bug holds
Even: 40sec plank hold/prank mountain climbers
Core
10 EMOM
Odd: 40sec dead bug holds
Even: 40sec plank hold/prank mountain climbers
WOD - 3RFT (25min cap)
800m run
50 Sit ups
30 Calories
800m run
50 Sit ups
30 Calories