A. Work up to heavy set of 2 in the low hang clean (1 inch off the floor).
B. 6×2 pull-ups, every 30 sec. Do these weighted if possible.
C. For time:
20 shoulder touches, 2 Russian KB swings (heavy)
18 ST, 4 RKBS
16 ST, 6 RKBS… etc.
until you get to 2 shoulder touches and 20 RKBS.
A) I felt so sloppy with the cleans today! I did 10 lbs more than last time, but I’m not overly proud of that because of the sloppiness.
B) I love doing pull ups! Thanks, Colin, for suggesting a slight change in the bands I was using. I was challenged, but still able to get my chin above the bar.
C) OK, my over zealousness (or should we just call it stupidity) caused me a bit of a headache after this part. I can still say I enjoy this workout. I’ll maybe have a lighter KB available to use next time if I find I’m struggling.
Colleen you pushed through lady!!! You did amazing!!! Picking weights is tricky, you don’t know if you don’t try, right? I’m glad that headache didn’t last long!!
A. 90#, was a 10# PR felt pretty giddy about that.
B. I’m with Colleen on this one too, LOVE pullups! Used thick and thin reds for the first 2 sets, then I tried only the thin one for one set, and knew I was over zealous. But the thick only was good, still challenging!
C. I think it was 9:38? I used a 35#KB, and did the ST on the wall, but form needs some serious work. My core likes to take the easy road…hehehehe. Gonna work on that!
D. 100 GHD extensions
B) 2 sets of strict then 2 sets with skinny red band and last two sets with skinny blue band. One day, one day I will be able to do these all strict.
C) 11:02, 60# KB. really struggled with shoulder stability on the shoulder touches today. Great job Erin and Angie!!
I came back in the evening and did some extra work
Back squats 10@ 135#, 8@ 145#, 8 @ 155#
100 GHD hip extensions
A) Worked up to 75# in a full squat. I was able to go to 85# but couldn’t get into that full squat position.
B) Feeling good using the thin red band with these.
C) Managed 8:34 using 35# but on the last three sets dropped down to 26# cause my hands were having a hard time holding on to the bigger handle for the higher reps. Boy are my shoulders sore today tho. Feel the burn, love the burn!
Then did 75 GHD hip Ext.
Awesome job ladies!!