160730

Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

4-8 Intervals of 2 min on, 2 min off *alt b/w 1 & 2

1)

18 Cal Row

15 Thrusters, 75#

12 Pull Ups

9 Burpees

2)

18 Cal Assault Bike

15 Russian Swings, 70#

12 Box Jumps, 20”

9 Burpees

X4. Yea buddy! 😳 #1: I would finish with :10-:05 to spare. #2: +/- 2 seconds each time. 

Loved this. Had no choice but to move. Made me push. 👍

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Hang Clean + Jerk + BnK Jerk, tough complex for day in 15 min

310. 

B. Squat Clean & Jerk, 1/min for 10 min @ 75-90% of A

280. 10 for 11. Dip was too slow on one jerk. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 8 reps, rest 60 sec @ 165#

C2. Incline Bench Press (14” grip) @ 30X1, 4 x 6 reps, rest 2 min

165 across bench. 

D. Single Arm Bent Row w/ KB, 3 x 10, rest 60 sec b/w arms  **focus on good scap retraction

70, with stricter form. (53 too light)

E. Inverted to Front Lever Eccentric, 6-8 reps as controlled as possible.  Do singles focusing on form over speed

Complete.