Warm Up
Two sets of:
Jump Rope x 60 seconds (single or double-under)
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Two sets of:
“Hunter’s Clean Warm-Up”
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
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s 1-RM.
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees
A. 200# hit the clean at 205# lifetime pr is 207#
B. scaled to 115# 11:22 pushed the echobike to 71 rpm all rds 20 cals in 1:04,1:06,1:08
then hung on. overall I thin I lost time on the c+j this way but I wanted to try to up the pace on the bike. It feels like I can adapt.
145
9:58
5k training 2.5 miles of interval runs.
C&J up to 165. This was pretty good with the running earlier. I failed an attempt at 175 on the jerk which I would normally hit fresh.
A.
1. 85
2. 105
3. 115
4. 125
5. 130
6. 135
7. 140
8. 145
9. 150
10. 155
11. 155
12. 155 *fail jerk
*All power clean and all push jerk
B. 14:37 RX
A. Up to 105 kg
B. 2 rounds in about 6 mins