Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold
x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
One sets of:
Front-Rack Assisted Barbell Stretch
A.
Build to today’s 2-RM…
One and a Quarter Front Squat
B.
Every 2 minutes, for 12 minutes, complete:
Power Clean + High-Hang Clean @ 70%
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 100%
C.
35-49:
For time:
10 Clean & Jerks (135/95 lbs), by 2:00
8 Clean & Jerks (155/105 lbs), by 4:00
6 Clean & Jerks (165/115 lbs), by 6:00
4 Clean & Jerks (175/125 lbs), by 8:00
2 Clean & Jerks (185/135 lbs), by 11:00
50-54:
For time:
10 Clean & Jerks (125/85 lbs), by 2:00
8 Clean & Jerks (135/95 lbs), by 4:00
6 Clean & Jerks (155/105 lbs), by 6:00
4 Clean & Jerks (165/115 lbs), by 8:00
2 Clean & Jerks (175/125 lbs), by 11:00
55+:
For time:
10 Clean & Jerks (115/75 lbs), by 2:00
8 Clean & Jerks (125/85 lbs), by 4:00
6 Clean & Jerks (135/95 lbs), by 6:00
4 Clean & Jerks (155/105 lbs), by 8:00
2 Clean & Jerks (165/115 lbs), by 11:00
D.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed
Trained at my CrossFit box and did their session. First up was max C & J in 20 mins. Got to 68kg which was a PB and I felt there was more there.
then 7 min AMRAP of 7 DB Thrusters at 2 x 12.5kg, 7 pull ups, 7 box jumps. Completed 6 + 1 rounds.
Then did Assault bike cals from yesterday. Each round completed in under 2 mins.
Then did C and completed in 5:20. Too much time wasted changing plates.
Awesome Debbie!! Congrats on the PR!
June 19th session today
A. Snatch complex 155
B. 225, 275, 305, 260x8x2
C. 19:40 core city, hsw in 5′ segments relearning w nerve issue…
AM
A. 255#
B. 175#, pulls at 250#
C. 3:06 (changed my own weights)
D. Done
Strong front squat!!
A/B: Done
C: 4:06
D: Done
A. 265
B. Done at 70%
C. I did the 35-49 weights , used 1 bar – 4:31
D. 2 sets
Nice work Al!
A. Skipped back a little tight
B. Worked up to 205 and had a hard
Time holding onto the bar. Getting wet and sticky in south Florida
C. 3:46 felt ok
A. 210#
B. 150#, 210#
C. 3:39 (changed own plates, 95 and 105 tng, singles for the rest)
D. Done-tri’s!!!
A. 185
B. 145
C. 4:02, I didn’t plan my weight changes very well, but the fumbling made me go quicker on the bar. 95 tng, 105 tng, the rest were fast drop and go.
Went windsurfing after, but the wind died when I was out on the river so I had a nice little swim back 😮
A: 215 for a double (225# is my last recorded single)
B: 155/155/160/160/160/160 <– 157 is 70%
C: 4:26 – changed my own weights and even goofed and didn't lay out a plate I needed.
D: done – tricep pump was so real…
On clean and jerks do you want us to go through weight as fast as possible or wait for the next time bracket to start next weight ?
Go through as fast as possible! You all should be able to get thru this FAST!