9/29
Fittest of the coast week 1 qualifier
17:17
9/30
Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets
Clean and jerk singles, rest 3 min bt reps x 3
185-205-225-235-245-255
+
For time (9 min cap)
21-15-9:
Front Squat @ 225lbs
Box Jump @ 30in
Finished the round of 15 box jumps – started off bad as i missed the forest clean by overpulling but shook that. Should have restarted the clock but had someone going through the mutual suffering with me….front squats were in 8-7-6 – and 5-4-3-3 – i know those sets were a little too big as the rest was longer but i didn’t want to do more cleans than I had too
+
Single leg opposite arm landmine RDL x 6/side with 3-4 sec negative, rest 1 min bt legs x 3 sets/side
( https://www.instagram.com/p/BOVv8zQD3N9/?taken-by=cliftonharski )
Stayed at 35 added on
10/1 – OFF
10/2
6 sets, rest 1 min bt sets
HSW 10ft into wall + 180 pirhouette on wall + HSW 10ft away from wall
Started out pretty rough and not smooth on pirouette but i figured it out so i did some extra sets and started having fun with it
+
Wall Facing HSPUs; 10 sets of 3 UB for Time
8:03
+
3 Sets:
20 Sec AMRAP Pike on Box HSPUs
rest 20 seconds
AMSAP Wall Facing HS Hold (60 second cap)
rest 3min bw sets
10-8-7 —— 21-17-24 – my wrists were shot after all of this
+
EMOM x 12 (4 sets each)
Min 1 – 1 legless rope climb
Min 2 – 15 GHD situps
Min 3 – 6 shuttle runs
Done and all felt pretty smooth