A.
3-Position Clean (floor, below knee, above knee) + Jerk
60%
65%
70% x 4 sets
B.
Clean Pull
90% (of cln) x 3 x 2
95% x 3 x 2
C.
Good Morning - 3x5
D.
Every minute on the minute, for 20 minutes
Even - 10 Russian KB Swings (heavy)
Odd - 10 Burpee Box Jump Overs (30"/24")
A: 185, 195, 205x4 sets
ReplyDelete* These felt pretty good. Felt like I was getting a strong pull. My jerks were strong but there were a couple miscues in there like my left elbow being loose on one, and me catching the split off balance on another.
B: 255, 255, 270, 270
* Pulls felt heavy but still good until the last set, had 2 sloppy reps. One I was too far back, the other I was over my toes lol
C: 95, 115 x 4
* I do romanian deadlifts for these because my back does some weird twinge when I do regular good mornings.
D: All rounds complete!
* Finished all of my burpee rounds in 29-30 secs excluding the last round which was 37 sec ... Finished all of my swings in 15 sec with an 80 lb kettle. That was rough!
E: 4 sets of static handstand holds ... 10 mat handstand walk
* My holds are getting better each time so that's encouraging... my walk was a little sloppy but I still finished in 1:13 so I'm happy.
A: Just cleans, no jerk, my left shoulder has been really tight. 135/145/155/155/155/155
ReplyDeleteB: 205/205/215/215
C: Banded Good Mornings for all sets
D: Make it through 4 complete sets, then 8 of each on the next set, then started AMRAP, got 2 more rounds plus 10 burpee box jump overs.
E: 4 handstand holds on the wall, still getting comfortable upside down.
A) 90, 100, 110
ReplyDeleteB) 150, 155
C) 70
D) used 70# KB. Holy crap so hard. Did four rounds completely. The rest of the rounds I did 6 box jump burpee things. Always finished 10 kb swings though.
A: 135, 155, 175
ReplyDeleteB: 245 , 265 above my 100%
C: all rounds completed.
used the 88lbs KB finished all rounds at about 20sec.
finished all box jump burpees at about 40sec.
this one was rough!!!
A: 70-80lbs
ReplyDeleteB: 120,125
C: was only able to complete the first 3 rounds of box jumps then fell to 8 for the remainder. Used a 53(?) KB and was able to keep all the swings withing the minute. This was a tough one to keep moving on. Felt like I was going to die ;). Thanks for the "fun" work out Brian.