Monday, January 23 2023

Posted by Mandee on January 22nd, 2023

24 responses

Split Clean EMOM

2 - 2 - 2 (alt legs)

Rest 2min/Adjust Weights

Hang Split Snatch EMOM

2 - 2 - 2 (alt legs)

Rest 2min/Adjust Weights

Split Jerk EMOM

2-2-2 (from floor / alt legs)

"Raise the Roof" by DB

For Time: (20min cap)

200m Run/Row or 0.5k Bike

20 Handstand Push-Ups

200m Run/Row or 0.5k Bike
20 Split Clean & Push Press (alt legs)

200m Run/Row or 0.5k Bike
20 Hang Split Snatch (alt legs)
200m Run/Row or 0.5k Bike
20 Split Jerk (alt legs)
200m Run/Row or 0.5k Bike
20 Shoulder to Overhead 115/75 RX+135/95 MRX 95/65

Rest 1min

Finisher:

Max Handstand Hold on Wall

24 responses to "Monday, January 23 2023"

Nathaniel says:

January 22, 2023 at 1:41 pm

Heck yeah Brandon! Get up bro! It’s been great having Brandon back at the gym after a short time away. He’s picked up where he left off though. Great guy to have at the gym because of his attitude and the way he treats others. Not to mention he’s a heck of an athlete that can do it all. I’ll never forget him selling his soul to get on the leaderboard for 1000m row. It was incredible. Awesome guy and glad he’s back showing out!

Damian says:

January 22, 2023 at 2:55 pm

Good dude right there.

Mandee says:

January 22, 2023 at 3:09 pm

Brandon is an awesome person with a positive attitude and a friendly disposition. He is incredibly strong and moves big weight with ease. He's worked hard in all areas of his fitness, and he's got a rock solid engine that never stops. Brandon is easy to talk to, genuine and caring, and always treats everyone with kindness. A top notch person and a well-rounded athlete. Keep after it, stud! :)

Daniel says:

January 22, 2023 at 4:27 pm

Let’s go, Brandon!!!

Hal says:

January 23, 2023 at 1:23 am

A1. 185 - 205 - 225

A2. 135 - 145 - 155(x)

A3. 185 - 195 - 205

B. 17:56 rx 🚣‍♂️

C. 00:31

Bo says:

January 23, 2023 at 1:36 am

4+8 rx / 1:10 finisher

CJ says:

January 23, 2023 at 5:41 am

Split clean: 165(2)-195(2)-225(2)
Hang split snatch: 115(2)-145(2)-175(2)
Split jerk: 225(2)-254(2)-265(2)
14:18 rx+ / 0:41 HS hold

1/13/2021:
Split clean:115-145-195
Hang split snatch: 115-135-155
Split jerk: 165-195-225
12:52 rx / 1:01 HS hold

1/18/2020:
12:56 scaled – all power and push jerks
:50 HS hold

CJ says:

January 23, 2023 at 5:48 am

bike today