12 April 2019

If you PR and no one is there to see it, did it really happen?   Celebrating PRs without witnesses …

If you PR and no one is there to see it, did it really happen? Celebrating PRs without witnesses …

Article: Celebrating PRs without witnesses …

Warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ 5 Yoga Push-Ups each round

Mobility
T-Spine Smash (balls / roller)
Triceps S&F (bar)
Glute S&F (ball)

Weightlifting
Clean (3-3-3)
Establish 3RM;
4:00 Warm-Up ...
E4MoM-12
***
Push-Ups Start after last 4:00 interval

Gymnastics
Push-ups (3x Max Reps Unbroken)
E4MoM-12;
Max Effort each round;
No more than 1 breath / rep ...
***
AMRAP starts after 3rd 4:00 interval

Metcon
AMRAP-15:
10 Cleans (95/65#)
15 Push-Upsvariations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
Pec & Shoulder Mobility ...