The Paleolithic Solution - Episode 3 - CLICK HERE
- Foam Roll
- T Ball
- Lateral Tube Walking
- MB/KB PNF
- MB/KB Rotations
- MP Lunges
- Iron Cross
- Scorpion
- SLST
- SLRDL
- Leg Swings
- MP Hops
3. Work Capacity - December Painstorm
3 rounds for time:
- Deadlift, Max reps in 1 min
- Hang Power Clean, Max reps in 1 min
- Push Press, Max reps in 1 min
- Front Squat, Max reps in 1 min
- Row, Max calories in 1 min
- Rest 1 min
11 comments:
Sean S.
135#
Deadlift 30-20-20
H.P. Clean 6-5-3
P.P. 8-5-6
F. Squat 15-10-10
Row 14-14-17
Total - 183
Muscle Ups - 6
Davis B.
135#
Deadlift 25-23-23
H.P. Clean 10-9-10
P.P. 8-7-8
F. Squat 10-11-10
Row 14-13-12
Total - 193
Assist Muscle Ups - 21
Courtney C.
40#
Deadlift 28-28-17
H.P. Clean 11-8-7
P.P. 18-9-7
F. Squat 12-10-10
Row 7-7-7
Total - 183
Assist Muscle Ups - 18
Eric Y.
95#
Deadlift 20-12-14
H.P. Clean 13-8-8
P.P. 12-6-7
F. Squat 5-5-7
Row 13-13-12
Total - 155
Assist Muscle Ups - 20
Luke N.
135#
Deadlift 25-21-23
H.P. Clean 10-10-9
P.P. 8-8-8
F. Squat 8-9-8
Row 14-14-14
Total - 189
Muscle Ups - 8
Justin M.
135#
Deadlift 30-20-18
H.P. Clean 11-8-8
P.P. 5-5-5
F. Squat 10-10-8
Row 15-11-11
Total - 175
Muscle Ups - 21
Rob B.
65#
Deadlift 29-26-22
H.P. Clean 14-11-10
P.P. 11-8-6
F. Squat 9-9-8
Row 11-9-8
Total - 191
Assist Muscle Ups - 24
Char H.
40#
Deadlift 31-32-31
H.P. Clean 22-22-15
P.P. 15-12-15
F. Squat 20-19-20
Row 10-9-8
Total - 281
Assist Muscle Ups - 31
Colin CS
65#
Deadlift 29-20-20
H.P. Clean 10-12-10
P.P. 12-11-10
F. Squat 11-10-10
Row 11-10-12
Total - 198
Assist Muscle Ups - 34
Brent M.
65#
Deadlift 24-18-20
H.P. Clean 16-11-13
P.P. 15-10-10
F. Squat 10-6-8
Row 9-8-6
Total - 184
Assist Muscle Ups - 15
Kay C.
35#
Deadlift 30-27-23
H.P. Clean 20-14-13
P.P. 12-11-10
F. Squat 15-14-12
Row 7-9-8
Total - 225
Assist Muscle Ups - 17
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