12/22/14

21
Dec

12/22/14

Take about 20 minutes to find a 2 rep max front squat out of the rack. Keep those elbows high and squat low to utilize the bounce. For “Elizabeth” we are doing the power clean version – this should be a fast workout (under 10 minutes ideally, but closer to 5-7) so choose an appropriate scale for the power cleans and ring dips. Ring dip scales include using a box, band, parallette push ups, or standard push ups.

Strength

Take 20 Minutes to Find a 2RM Front Squat

(compare to 11/30)

Conditioning

“Elizabeth”
21-15-9
Power Cleans, 135/95#
Ring dips

1 Response

  1. Vin

    Gbaby – 265 / 5:49 Rx
    Molly 135 / 7:23 65 box
    Matt S 125 / 10:57 75 scale
    Julia 130 / 7:00 65 p-dips
    Robin 125 / 5:49 65 p-dips
    Dinger 195 7:55 115 / band
    Wax 195 / 6:31 PU
    KT 165 / 10:48 red
    Greg 75 / 8:31 75 scale
    Charm 35 /7:00 35 scale
    Amanda 150 Pr / 6:45 75 scale
    Trish 70 Pr / 7:42 45# scale
    Nate 205 Pr / 6:48 95 red
    Mike D 255 Pr / 5:02 115 blue
    K 155 / 8:45 95
    Moog 165 PR / 8:30 105 blue
    Ryan 205 / 9:22 95 blue
    Rachael 125 / 8:20 75 purple
    Mike L 265 Pr / 7:28 115 box
    Russ 195 Pr / 7:58 box
    Sizzle 185 Pr / 9:10 95 box
    Brian 200 PR /9:14 box
    Beth 145 / 8:58 purp
    Danielle 105 / 8:00 75 box
    P 310 / 4:29 Rx
    Joe 235 / 3:42 scale
    Juliet 75 / 6:14 35 pdips
    George 75 / 9:03 35 scale
    Molly O 95 / 7:39 55 scale
    Kate 180 / 6:48 Rx
    Megs 145 / 10:02 purple
    Ramon 195 / 10:29 95 scale
    ben 230 / 5:49 115 scale
    Kim 125 / 5:38 65 p-dips
    heath 145 / 5:55 95 red
    Josh x / 8:30 115
    Dustin 225 / 4:57 115#
    Meghan 115 Pr / 6:35 70# box
    Max Effort 115# Pr / 6:04 65 p-dips
    Deery 275 Pr / 4:55 115 push-ups
    frank 225 / 7:10 115 red
    Shannon 120Pr / 6:52 60 scale
    Pavan 170 Pr / 5:50 105 red