PERFORMANCE
Warm-Up.
One set of:
Run x 400m
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Followed by…
If working on the Performance track, also perform:
“Hunter’s Clean Warm-up”
One to two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
Against a 3-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
A. Full cleans this week. 95, 115, 135, 145, 155, 165,175, 185. More like a push jerk that last two.
B. 11, 10, 6. Burpees suck.
A. Up to 95% of 1RM clean & jerk
B. Rx
1:30-20reps
1:25-19reps
1:30-19reps
A.
105, 115, 125, !30, 135, 135, 140, 145
B. 20, 18, 21
135, 155, 165, 185×2, 205, 215
30 cal row
23 bar facing burpees
19
16
165,175,185,195,205,215(miss),215,215
Scaled for equipment and space
60DU
Burpee over bar
20,21,16
A)195/210/225/240/255/260/270/280(failed the jerk)
B)13/15/12 (I hate burpees, and that devils tricycle you call a assault bike)
A. 135-145-155-165-170-175-180-185
B. rx 17-16-15
B: 20,21,21 RX
A. Hang Clean & Jerk – based off 125# (oops..that’s Clean & Jerk) 85#, 95, 105, 110, 115, 120(failed jerk), 115, 115, 115 ***115# ties my “Hang Clean” & Jerk 1 RM! B. Against 3 min running clock w/ 3 min rest between rounds 20 Cal AB – 1:38 / 1:35 / 1:50 Max Burpees to 6″ target above standing reach – 22 / 22 / 19 = 63 ***Yay finally a short girl element that I can kick some A$$ on!! C. 6 Sets Contralateral Core Lift x 2 reps w/ 5s hold each rep / each side ***WOW..tough… Read more »
Wow thats a ton of burpees…realy high numbers on that. Well done
Nice work Candy!!!
A. 135, 145, 155, 165, 175, 185, 185, 185
B. 15, 13, 14 burpees (treadmill cals)
Just here to say that I hit 💯 of my C&J on the hang C&J today!!! 💪🏻
Now on to part B…
B. 12/13/16
Echo 20cals
B. 16/17/15
A. 225/235/245/255/265/275/285/295 (Gotta work on jerks, 295 was a hybrid split and push, which meant I didn’t drop at all and just muscled it to lock out…)
B. 17/20/21…Echo bike (1:12-1:15ish/1:06/1:07)…super slow on burpees.
30 cal
then max burpees with 6″ target above standing reach
That’s a ton of burpees especially after the bike! Great job Getty!
Worked up to 160 on clean and jerks
Subbed 40 cal row
7,, 8, 10
Warm Up
@ empty Bar
A 60 kg a cross
Did 2 hang clean 1 jerk because of leak of plades so stand by 65% for all sets and worked on technic
B sub Airlines for 400m run
1. 1:45 /15
2. 1:47/ 15
3. 1:56/ 13
Fun one to start into the week.
It’s always fun when there are burpees involved! Nice work Gerd!
Thank you mam
A)135, 145, 155, 165, 175, 185, 195, 205
B) 10, 12, 14 RX
A. 135, 145, 155, 165, 165, 175, 175, 185
B. RX’d (Echo bike)
12 + 9 + 11 = 32 total burpees