Elizabeth @CFD

21 - 15 - 9
Power cleans (95#)
Ring dips (blue band)

9:29

Felt pretty good... abs felt on the verge of tweaking for the last 3 cleans.

Elizabeth @CFD

Warm-up: Romanian deadlifts (95#) and tall cleans (85#)

Elizabeth: 21-15-9
95# full cleans
3-second static ring holds (mostly in sets of 15- and 10-second holds)

Time: 12:40


My legs were tired from last night's walking lunges, and they are even more worn out now!

Elizabeth (modified)

Scott came with!  He's been laid up with bruised ribs for the past few weeks, but is finally making his way back. 

Warm-up: usual neighborhood run, about 11 minutes.

Elizabeth: 21-15-9 reps of

Cleans (from a hang position, with a pair of 25# dumbbells)
Push-ups (since there's nowhere to do dips in our gym, and my push-ups need work)

Time 9:30.

And for kicks, 10 windmills each side with a 15# dumbbell.


It was a quick workout - maybe should have gone up to 30# dbs on the cleans... maybe it would have forced me to have better form!  All my sets were broken as it was though. 


PS - Modified Elizabeth = Liz or Beth or... Libby!

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