PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy
B.
“Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees
Compare results to February 19, 2021.
M55
175 on the C&J
9:41 on the WOD. Stoked about that.
RM 90CJ
9min.
A. Gymnastics RMU program
B. Clean and jerk
Worked up to 145
130 x 4 – didn’t have time for B.
A. E2M: 166-185-195-205-215-225-235-235-240-245; E90s: 220-220-220-220
B. 6:08 Rx (power clean; not squat. Assume that’s what it’s supposed to be)
Did 12/1
A.
6RMU
50′ hs walk
60 sec L sit floor progression
B. cap 1+ 800m run finished in 13:39
30 min on the treadmill for 3.33 miles
A)
Squat clean and jerk was a new PR of 245
Tried 255. Got the squat clean (PR) failed the jerk.
B)
Done with a partner. You go, I go. 7:37 for the both of us.
Nice work on a new PB Mugu!! 💪
Thanks man
A. Up to 185 then sets at 165
B. 5 rounds Rx: 4:14
I would estimate an additional five rounds would have brought me close to 10 minutes. These two movements aren’t in my wheelhouse. I got some good work in the time I had though.
Emom 1:30
Clean squat + jerk
155 165 185 185 205
205 215 215 235 255
10 rds
3 clean jerk 135
3 burpee
5:39
Ridiculously fast Jeremy!! 💪
Warmup done ✅ then had to make it up from there.
A. Games workout 21.3 upper extremity
1 alt lunge, 1 burpee, 10 DU’s
3,6,9,15,21
Rd 21 lunges + burpees and 186 SU’s
16’45 complete
B. Travis’ core workout #1
Still figuring out what I can and can’t do one handed, and burpees seemed ok today 👍
You’re a beast Al!
Thanks Mike just trying to work out what I can do atm to keep it up! I’d have been around 10 mins i recon as well, nice work 👊