Lizzie
12, 9, 6, 3 reps of:
Power Clean 185 lbs
Ring Dips
5:55
no rings, so i subbed regular dips – wow, 12 power cleans will really wipe ya out! the set of 9 was a bitch. dips felt good tho.
was running late, so afterwards, i just did some miscellaneous lifts, some shoulder press, push ups and pull ups – basically a nice shoulder workout – followed by some shoulder stretches with 10lb weights.
Front Squat 12×2 @ 80% of 1 RM (45 sec rest)
Floor Press 2 RM
10 rounds of 40 yd sprints
12×2 front squat: 265lbs
floor press 2RM: 345lbs
wasn’t too sure what CFFB considers a floor press, so i did what i thought it was – a bench press on the floor (elbows to the ground and up). tough to do considering i was lifting by myself, but i think the 2RM is pretty close. the sprints i did whilst playing some 7on7 football with the boys – i did make sure i was doing a fair amount of running, but no times.
Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Rest 45 seconds between rounds
24:04
absolutely ridiculous how simple this workout seemed… until i did the box jumps in the first round! pull ups were kipping, because strict would’ve taken forever.
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