CFDC
Seated box jumps 5 x 2
Power cleans 10 x 2 @ 80% of 1 RM (every 90 seconds)
Barbell lunges 2 x 15/leg @ 50% of power clean weight
Post-class: 3 rounds, not for time, of:
15 GHD sit-ups
15 push-ups
Notes: This was an old-school CFDC class. I love seated box jumps, but haven't done them in a while. Worked up to a 30 inch box with a 25# bumper plate on top. Set up for a jump with the 45# bumper plate on top, but couldn't get myself to commit mentally. Great format for power cleans. My true power clean 1 RM is 95kg (~209#), which would have put me at 76kg (~167#) for this segment. Instead, I decided to work off of my target 1 RM, 100kg (~220#), which put me at 80kg (~176#). I still felt powerful with this weight and handled each of the ten sets. To be honest, the workout probably should have been done a little lighter to emphasize speed/explosiveness, but I was happy to work with a slightly heavier load. I cut the weight in half to 40kg (~88#) for the barbell lunges. 30 total reps is a lot, but I've working lunges quite a bit and felt strong. Added on the GHD sit-up/push-up finisher to get some exposure to the GHD and work a little pressing endurance. Plan is to return to Balance in a few hours to row 7 x 750 meters.
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