A.
Every minute on the minute, for 10 minutes:
Front Squat x 1 rep @ 85-90%
B.
Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
C.
As many rounds and reps as possible in 7 minutes:
1 Chest to Bar Pull-Ups
1 Ground to Overhead (155/105)
2 Chest to Bar Pull-ups
2 Ground to Overhead
And so on..
A: 145#
ReplyDeleteB: 80# -> 135# PR!!!!
C: 6 full rounds + 7 C2B + 4 S2O
Finished the last three reps of that round after time was up to make it an even 7 rounds.
A: 145#
ReplyDeleteB: 95#, 115#, 120#
C: 5 full rounds + 6 C2B+ 3 S2O
*Good workout for a Monday morning despite feeling sluggish.
A: 275 for all sets
ReplyDelete* Weight felt good and was moving quick, but I didn't feel good and didn't get much sleep so I kept it there the whole time.
B: 185, 95, 205, 215, 225, 235, " ", " ", " ", " "
* The jerk was feeling a little shaky today and I was trying to keep the speed up and continue working on switching the hands from the front rack to the push press position for the jerk.
C: 8 rds + 4
* Still need to work on my chest to bar rhythm so I can cycle those quicker, but I felt like I did pretty well using small sets.
A: 245. Felt good. working on not hesitating at the bottom and rebounding strong out of the hole.
ReplyDeleteB: 155,155,165,165,185,185,185,185,195,195
still working on dropping under the weight but it went up ok today.
C: 7 + 7
the ground to overhead made the pullups a llot more difficult than I had planned
A: 295 worked on keeping my face straight bit eyes up. Bounce out the bottom was good til the last 2 reps.
ReplyDeleteB: 135,155,155,155,175 the rest. The drop under the jerk was rough for me today. Lately I've had wrist pain on my left hand so hold the bar with all 4 digits was hard. I will mobilize my serratus and wrist more from her forward.
C: 6 ctb + 2 gto. Again wrist limited my rack to over head. Frustrating.
A. 155# for the first 7 then 165 # for the last 3
ReplyDeleteB. 4 sets at 115# 3 sets at 125# then 3 sets at 135#
C. I got exactly 7 rounds with solid chest to bars felt pretty good!
I felt pretty good today
A: 245 for 9 sets
ReplyDeleteB: 155, 185, 205 my clean and jerk last week was not there, so this time I wanted to focus on getting good reps and not so much on weight.
C: 7 + 12 have to work on keeping over the bar and most important transition speed.
A) Started with 90lbs and then moved up to 100lbs.
ReplyDeleteB) Stayed at 75lbs to make sure I was hitting all the right spots. Had an easier time getting under the bar for the split jerks but I’m still having a hard time bending my back knee.
C) Scaled the weight to 75lbs, probably should have done 80lbs. Scaled the weight down because I have a hard time being efficient with jerks; I tend to just muscle the weight up. Rested to long in between sets. My chest to bars still need work but ended up break them up into set after 5.
A: First 5 sets at 90lbs last 5 sets at 100lbs.
ReplyDeleteB: Started at 75lbs - 90lbs. My split can use a little technique adjustments.
C: 75lbs never put the weight down. Should have done a little more weight. My chest to bars need a lot of work. Did them all singles and not all touched the bar. Finished 5+6
A: 245
ReplyDeleteb:185 squat cleans
B: 3+4 couldn't do a jerk because of nee so i did cleans with hspu