- 10 of some exercise I forget now
- 10 PVC arm circles
- 10 jumping air squats (seems weird given the workout today)
10 round power clean ladder (115/85)
Cindy between each round which is
- 5 pull-ups
- 10 push-ups
- 15 air squats
round 1 - 1 power clean, 5 pull-ups, 10 push-ups, 15 air squats
round 2 - 2 power cleans, 5 pull-ups, 10 push-ups, 15 air squats
round 3 - 3 power cleans, 5 pull-ups, 10 push-ups, 15 air squats
You continue in this manner for 10 rounds and the whole thing is timed. coach Brent again did a very good job with explaining and demonstrating everything. I did the workout with the prescribed weight, 115#, but it took me a while. I completed it in 25:18 and the other 2 in my class were both done in under 20:00. I was struggling with the cleans by the end and actually dropped the bar 2 times on the last set of 10. I had to switch to jumping pull-ups on round 8 and I started splitting my push-ups at that point too doing 7 then a very short break, just a second or two, and then the last 3.
I finished off with the usual stretching.