PERFORMANCE
Warm-Up.
Two sets of:
Row x 60 seconds
Rower Pike or Tuck-up x 5 reps
Followed by…
Two sets of:
Dumbbell or Barbell Kang Squat x 10 reps
Dumbbell or Barbell Overhead Alternating Reverse Lunge x 10 reps
Broad Jump x 5 reps
Then…
A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%
B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)
8:42 rx
RX
A: 205, 215, 235 x2
B: 8:05
A:
225-225-225
245-245-265-265-285-285-305-305
B:
4:59 Rx
A. Lift off and power clean 145
Clean x 2 175
B. 7:47 Rx
A.
PC 5×3 up to 185
Clean x 2
185
In globo gym this week so can’t drop the weight.
B. 7:08 rx.
Took a week or so off
Back on the grinder today
Emom 2 min
2 clean lift offs + power clean
135-135-165
Emom 2 min
1 power clean + 1 power clean catching in front squat
165-185-185-205
205-205-205-205
Row 50 cal
25 power clean press
6:33
60, 70, 70, 80, 80, 80, 60, 60
423 with a 20kg dumbbell
A – 54; 54; 60; 70;70;74;74; 77; 77; 80; 80 KG
B – 6:24 Rx
B. 8:40 @60kg
(M 40)
A1. 2 Clean lift offs + Power Clean – 65#, 75, 85
A2. Clean x 2 – 85, 95, 100, 105, 110
***Left shoulder didn’t wake up on the right side of the bed. Super grouchy..been this way on and off for a while. Guess I’ll give it a break for a couple weeks..then decide if it needs more specialized treatment.
B. For Time – 7:09
35 Cal AB – 3:33
25 G2OH (single arm R) DB @ 35#