A.
6 sets of:
Power Clean + Clean (1+2)
B.
4 sets of:
Clean Grip Deadlift x 5 reps (heavy)
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
Compare your score to February 15, 2014
Compare your score to February 15, 2014
A: 185, 205, 215, 225, 235
ReplyDelete* Cleans felt really good today. My patience in the first pull along with my explosiveness through the second are getting better.
B: 275 for all sets.
* I was trying to focus on making it feel like a clean, slowly up to the knees and then quickly through the hips.
C: 3:27 Fran --- 185, 205, 215 C&J
* Fran was rough but I'm proud of myself for going unbroken through the first phase. Kept the thrusters unbroken throughout which was cool, but the pullups started to break down because my grip was wearing thin. I went 7/3/3/2 and 4/3/2 on the rounds of 15 & 9 respectively. Once my pullups and transitions get a little better, I should be able to go sub-3 minutes.
A: 135, 185, 185, 205, 205 Cleans were ok. really working on trying to get the hips through better and finish behind the bar before pulling under.
ReplyDeleteB: 275 for all sets
C: 3:57 fran... 155, 185, failed 195
not a PR for fran. My split jerk is getting slowly better but still need to improve
A) Finished at 110. Failed my first attempt at the power clean at 110 but was able to get it the second time.
ReplyDeleteB) 125 for all sets
C) Reps scaled at 15,12,9 with 6 min time cap. Finished at 5:51 (below time cap!) and did an 80 and 90 lbs clean and jerk. I was really tired from Fran that i fail my clean attempt at 80lbs. Second attempt i got it but was scared i would fail 100lbs for my next clean that i did 90lbs. In Feb. i didn't finish the last 9 pullups in the 6 mins and only got an 80lbs clean and jerk.
WEdnesday
ReplyDelete95# 115# 125# 125# 125# 130# MY power cleans need alot of help. before
this I could not power clean more than 125 so I am happy with the 130
but I really need to work on that grip stregnth!!!
165# 165# 175# 185 I had a hard time again with the clean deadlifts
due to lack of grip stregth.. not having the switch grip for the
deadlifts was tought but I started to figure it out towards the end...
I liked this and plan on doing this more often to work on that grip
stregnth
Fran 4:28
135# clean and jerk I am not happy with my pull up performance.. It
was really ugly. I was happy about my thrusters but the pull ups were
a huge eye opener I need to focus on my gymnastics big time