The search for power

It's time to do some heavy power cleans.

Also, in hindsight, adding 15 squats to the end of the met-con routine would have worked well.

Power Cleans - 3 x 3:

Then

3 Rounds For Time:

• 5 Pull-Ups
  
• 5 V-Ups
  
• 10 Chest-Slap Push-Ups
  
• 10 Good Mornings - 65#
  
• 15 Push Press - 65#
  

Results:

• Seth - 230,235(2),235 - 8:16, sub chest-to-bar pull-ups
  
• Casey - 165,175,185 - 10:41
  
• Landon - 115,115 - 10:16, sub 45# bar, hand-release push-ups in last round
  

Reduced sets

Bit rushed for time today, so we reduced the number of work sets and/or reps a bit.

Back Squats - 32 x 5

Then

Press - 31 x 5 1

Results:

• Seth - 295,305 - 175
  
• Landon - 155,165 - 135
  

Hummina

Deadlift - 2 x 5

Then

Weighted Bar Dips - 3 x 5

Results:

• Seth - 365 - BW,BW+25,BW+45
  
• Landon - 215,225 - BW(7),BW(7),BW(7)
  

Check the counterbalance

Using the pull-up weight-assistance machine again for strict weighted/counter-balanced pull-ups.

Weighted Pull-Ups - 3 x 5

Then

3 Rounds For Time:

• 10 Chest-Slap Push-Ups
  
• 15 V-Ups
  
• 20 KB Swings
  
• 30 Squats
  

Results:

• Seth - BW+40#,+45#,+45# - 8:31, 70# KB
  
• Casey - BW-80#,-80#,-80# - 15:23, 55# KB
  
• Landon - BW-30#,-20#,-20# - 19:51, 35# KB
  

Anyone smell buffalo sauce?

Those pre-workout chicken wings may have been a bad call.

Incline Bench Press - 3 x 5:

Then

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155#
  
• 9 Hang Power Cleans - 155#
  
• 6 Push Jerks - 155#
  

Results:

• Seth - 185,190(2),190(2) - 16:21, as Rx'd
  
• Casey - 185,190,190 - 26:53, sub 135#
  
• Landon - alternate workout, bench press plus some other stuff