Today was an awesome day at the 609 box...again I wasn't sure what was in store so we went to Big Dave Tillman...he came up with some awesome programming for the day!
We started off with a 2k row time trial
Results:
Carson: 7'12"
Wladi: 6'51"
Mike Fio: 7'05"
No matter what, the pinche 2k row always hurts so bad!
Wladi's time and self after his 2k PR!After the 2k row, we had to work our Rack jerks!
Reps: 3, 3, 2, 2, 2
Results:
Carson: 185, 195, 205, 205, 215 and 1 @235#
Mike Fio: 205, 205, 215, 225, 235 and 1 @245#
Working the Jerk!Then we did front squats @ 8, 8, 4, 4, 2 reps superset with 20 back extensions...here is where the body was like wtf....but ain't nothin' a lil' white flood can't handle...boom!
Results:
Carson: 155, 165, 185, 205, 225#
Wlad: 165, 185, 215, 235, 255#
Mike Fio: 185, 205, 215, 235, 255#
Then we had to WOD
10-1 reps each of:
155# pwr clean
chest to bar pullups
kettlebell swings 1.5 pood
Results:
Carson: 13'02"...boom!
Wladi: 22'40"
...really tough...
Mike Fio preparing for 2k row and Wladi and I about to hit the WOD... Another day in the books, .com tomorrow!
