Workout:
A. Single leg barbell hip thrusts; 10-12x5; rest 1 min bw legs (lay
your opposite leg flat on a bench in front of you so that it is
"elevated)
53 x 12
58 x 12
73 x 12
83 x 12
93 x 12
B. Power clean clusters 2.2.2x5; rest 20 seconds/rest 2 min
103
108
108
108
113
+
4 rounds for time:
Sandbag run 200m
10 sandbag power cleans
10 30# slam balls (instead of doing these for fast turnover of reps, i
want you to try to explode the ball and throw it into the ground as
hard as possible each rep)
12:50
It took me a bit to figure the hip thrusters out without one piece or another moving all over. Once I got it I realized I could handle a lot more weight. Both legs felt evenly strong tonight. The cleans were okay. I feel like I was 'off' a bit tonight. I just seemed to be jumping quite a bit and could make myself stop. The sandbag cleans helped straighten that out though. I did the WOD all unbroken. The sand bag cleans were odd at first but then I got the hang of it and felt like it was forcing some good mechanics. The slam balls were tough...first time I've done 30#. But felt good. Thanks!
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