PERFORMANCE
Warm-Up.
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
A.
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.”
B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Five sets (30 minutes) for max reps of:
40 Seconds of Smurf Jumping Jacks
Rest 20 Seconds
40 Seconds of Goblet Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges
Rest 80 Seconds
40 Seconds of Smurf Jumping Jacks
Rest 20 Seconds
40 Seconds of Goblet Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges
Rest 80 Seconds
Compare your results to April 9, 2020.
A) Clean and Jerk 90 sec between each 1×12
-115/135/155/160/160/165/165/165/165/165/170/170
B) 40lbs DB snatch
-2 rounds 10 reps
Did yesterday and today
2×8 and 1×3 and 1×1 strict press 75,105,135,155
Clean and jerks built up to a clean 225
Workouts not for time
500m row
15 pull ups
15 strict press (75)
8min amrap
15 push ups from 2 full rounds.
Hope it makes sense. Later.
Did yesterday’s
Strict press
65, 70, 75, 80, 85
70 x 8, had to drop to 65 to make the 8 reps
B. 13:40
Normal pull ups because I am at home.
SHSPU – with 1.5” pad
A) 12 sets : 135/155/165/175/185/205/215/205/195 rest…
B) 2 + 63 RX
Solid score on B!
AM Surf
A. 155-170-185-200-215-225-230-235-240-245-250(f)-235
B. 2 Rounds + 33 Air Squats Rx
Romwod
How do you like ROMWod? Have you seen our Mind Muscle offering?
It gets the job done. Never heard of the program you stated.
A) C&J on :90
135-145-155-165-175-185-195-205-215-225-235/f-235/f
Pinned by 235 twice, not even close. Not sure how I smoked 235 with a pause a couple weeks ago. Jerks were easy.
B) AMRAP 8
50 air squats
40 KB sn 24kg (alt 10 per arm)
30 pushups
2 rounds + 16 squats
Emom 1:30 12 sets power clean and jerk
155-165-175-185-205-215-225-225-22–235-245-255
8 min amrap
50 as
40 dB snatch’s 40lb dB (10r,10l,10r,10l)
30 pushups
2+4
Felt amazing today!
I lied I did 2+54
Even MORE amazing!
Training 7/2 Run Conditioning On the 4:00 x 2 Rounds: 800/650 Meter Run 3:16, 3:17 On the 3:00 x 3 Rounds: 600/500 Meter Run 2:26, 2:24, 2:25 On the 2:00 x 4 Rounds: 400/350 Meter Run 1:35, 1:34, 1:33, 1:32 A. Every 90 seconds, for 18 minutes (12 sets) of: Clean & Jerk x 1 rep Start at 60% and build each set to today’s “heavy.” Build to a 215 clean but only landed the jerk at 195 (Lifetime PR is 215) my clean is 245 though haha B. Complete as many rounds and reps as possible in 8 minutes… Read more »
Warmup done A. Clean and jerk every 90 secs 50, 55, 60, 65, 70, 72, 76, 80, 85, 90kg New PB @90kg by about 8kg I think. Only really do c&j’s from the hang position as I struggled with the first pull, but decided this morning just to do it from the floor otherwise I’ll never get any good at it!! Thanks Michele for all the tips, there was loads of things flying through my head whilst doing these, would love to break through the 100kg! B. AMRAP 8 mins 50 air squats 40 SA KB snatch alt every 10… Read more »
Good work Al! Congrats on the PB!!!
Congratulations man, solid work.
Nice!!! Great job, Al!
Thanks for everything Michele ?