Session 1 (prior to 9am class)
1) Find 5RM pull up
2) Find 20RM shoulder to overhead
Numbers--:
1) 70#
2) 230#
Notes--:
1) used a kettlebell connected to weight belt by a heavy band. the kettlebell was bouncing a decent amount, making it a little awkward.
2) was originally going to go with 225#, but at the last minute decided to shoot for this. made a good choice. hit the first 15 reps as push jerks then the last 5 reps as split jerks. shoulders were feeling smoked by the time I switched to split jerks.
Session 2 (after 9am class)
7 rounds
1 legless rope climb
100m run (50m out and back)
10 alternating db snatch 70#
100m run (50m out and back)
Numbers--: 11:18
Notes--: this was a good workout. goal was to go from one thing to the next without any hesitation and at a consistent pace. worked out well. immediately went to the rope to climb, which was the biggest obstacle to tackle in this workout.
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