B. 1 clean and jerk ever 30sec for 10mins 65% of arm
C. 1 PS every 15sec for 5mins 115/75# might be good weights. Lower if needed. NO SLOP REPS. Get it right at a lower weight.
+
6mins amrap
155/105# --lower weight to keep form clean if necessary, but this should be tough.
Power Clean x 1/Front lunge Right x 1 and Left x 1/ Push Jerk x 1= 1rep
Notes:
- squat clean and split jerk go into the SJ quickly
- PS should be quick and snappy each rep
Add your monthly burpees daily:
https://docs.google.com/spreadsheets/d/1EKEdIoxxop3Wa8DUwiwn18WP2e7MN8n8padhqIbx068/edit#gid=250735907
Fitness version:
A. same
B. May focus on light clean and jerk OR 6 heavy KBS per minute x 10 minutes.
200m Row
5x Burpees, as fast as possible
Rest 3 minutes x6
5x Burpees, as fast as possible
Rest 3 minutes x6
at lake. no belt.
ReplyDeleteA. 375. all the weight we had. probably would have tried 400 with belt.
B. missed 1 rep at 185.
C. skipped.
D. 13 reps. Awful performance.
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100 burpees. more to come maybe.
A. 315. This is not a 5RM. Still a little left.
ReplyDeleteB. 135. No fails. Jerks were getting tough though.
C. Done at 115. These felt great.
D. Done at 155. 10 reps. Failed 2 jerks. Wasn't sure if I could just jerk it after failing the rep, so I started the movement over again. Lunges felt fine, jerks were the limiter here.
This workout left me feeling great.
A. 315#...still not pushing anything in DL
ReplyDeleteB. 135# - could have went heavier but stayed light to work on elbow speed
C. 115# - all perfect
D. 135# - lunges are a huge weakness for me (7 total)