September 21, 2006

Dynamic warmup
X band walks - 8L/R, 8L/R
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - 195 x 10, 200 x 10, 200 x 10
superset with full rest(45 sec)
seated cable row - 50 x 5, 70 x 4, 150 x 10, 150 x 10, 150 x 10

supine hip extension - 10, 10, 10
superset with full rest (45 sec)
DB push press - 45 x 10, 45 x 10, 45 x 10

rotational lunge - 40 x 10, 40 x 10, 40 x 10
superset with full rest (45 sec)
swiss ball crunch - 10, 10, 10

Power clean + push jerk - 45 x 3
WOD 060918

For time:
95 pound Clean and Jerk, 50 reps

Time: 9:31 - I did power cleans and push jerks

scap pushup - 15, 15
behind-the-neck band pulldown- 20, 15, 10

Notes:
-Workout was day I of FLI from New Rules of lifting.
-I felt fresh enough after lifting to do a WOD and it felt pretty good at no point was I so gassed I couldn't keep going but it did take me a while to find a comfortable rhythm. As well as getting yelled at by the gym staff for "banging the weights." I'm happy I did this in sub 10.