Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

June 21, 2013

Performed at: CrossFit Diem
Workout Name: 130621
Description: Olympic Lifting

2 High Hang Squat Clean + 1 Push Jerk x 7 sets

Rest 90 seconds between sets. Go up in weight each set if you are able.

Strength

Front Squat 5-5-5-5-5 reps

Use 1-3 warm up sets of 5-3-2 if needed. If you were here last Friday, go up 5#. Complete on a 3 minute clock.

Gymnastics

Pistols 3 x 5-10 reps each leg

Sit to a box, hold a plate out in front, or work the negative using deck pistols.
Results: 2 High Hang Squat Clean 1 Push Jerk x 7 sets lbs
95-105-115-125-135-145-155 lbs
lbs
Front Squat 170-170-170-170-179 lbs
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
06/21/2013 130621 Olympic Lifting

2 High Hang Squat Clean + 1 Push Jerk x 7 sets

Rest 90 seconds between sets. Go up in weight each set if you are able.

Strength

Front Squat 5-5-5-5-5 reps

Use 1-3 warm up sets of 5-3-2 if needed. If you were here last Friday, go up 5#. Complete on a 3 minute clock.

Gymnastics

Pistols 3 x 5-10 reps each leg

Sit to a box, hold a plate out in front, or work the negative using deck pistols.		 2 High Hang Squat Clean 1 Push Jerk x 7 sets lbs
95-105-115-125-135-145-155 lbs
lbs
Front Squat 170-170-170-170-179 lbs
Performed as RX