PERFORMANCE
Warm-Up.
Two sets of:
Wall Sit x 30 seconds
Seated Pike Double Leg Lift x 15 reps
Supinated Grip Hanging Tuck Hold x 15 seconds
Followed by…
Two sets of:
Kettlebell Suitcase Carry x 50 feet per arm
Kettlebell Swing x 15 reps
Broad Jump x 3 reps, reset between reps, and give maximal effort
Then…
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid-thigh with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)
*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
B.
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar
B. 12:54 Rx. Outside in 107 Vegas heat.
185/205
225
Rx 11:45 rough all CJ
A. Ok
B. Rx 9:27, all power snatches
A.
135-135-135-135
155-155
165-165-165 off of 200#
B. Rx 13:15 g2o as pc+ pj TTB sets of 6 starting out then quick sets of 3 at the end
got a fourth clean and jerk at 165 in A.
A. 160,165,170,175,185,195,205,210,215,220. Haven’t done heavy cleans in a while.
B. 10:05 Rx. TTB we’re slow; G2OH all done as single (my poor basement floor, under platform of course).
A. 185 1-4 and 225 4-8
B. Competed with 115
no time
got to talking during workout haha
M/255/6’1/37. Done in garage in 98f
A. Full cleans. First time in a long while.
115×4, 135×2
Then 135×4
B. 6:56
95#G2O’s
Hang leg raise to past horizontal on first set then 2sets of V-ups(T2B not happening today)
165/185/215 clean complexes
RX G2O
Laying T2B
11:30
Completed first couplet Rx, switched to scaled because T2B took 4 minutes. Gymnastics are a little tough at 255. Gotta cut some weight before I try RX gymnastics again.
Did yesterday’s back squat workout:
A. BS
300 x 4
310 x 4
320 x 4
275 x 8
265 x 8
B. 2 rounds, AMRAP @ 4 min
500m row + 15 PP @ 95# + AMRAP bar burpees
Set 1: RX to 20x bar burpees
Set 2: RX to 13x bar burpees
Trying to keep up with Getty and Jeremy! Y’all are great motivators! Went waaaay to fast first set on the metcon: had to drop my row pace from ~1:41 to ~1:57.
M55
A. From 175 1RM
B. 11:30 @95lbs
A. 225 1-4/ 245 5&6/ 265# 7-10
B. Shut it down in the first couplet, was feeling the complex a little bit and then came the Toes 2 Bar issue (I either am ripping w/o grips or keep slipping with grips after 3-4). New day tomorrow
A1.
50 kg1-4
62 Kg 5-6
A2
62 Kg not enough smal plades
Also the first time clean and jerk since a couple of months
B scaled
GtO 105 lbs
Time 09:12 min
Warmup done ✅
A. Clean complex (based off 90kg)
Sets 1-4 @58kg
Sets 5-6 @68kg
EMOM 4×1 @75kg
B. FT rx @61kg
13’24
Slow and steady for this one, definitely not my forte, first time c&j this year! Just pleased to have got through it rx, would have been so easy to drop the weight go easier, one for you big boys this one 👊🏻