160806

USaturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

5 Intervals of 2 min on, 2 min off **alt b/w 1 & 2

1)

50 Double Unders

15 Wallball, 30#

10 CTB Pull Ups

Burpees in remaining time

14 burpees, 15, 13, 11, 9

2)

18 Cal Assault Bike

16 Alt DB Snatch, 70#

10 GH Sit Ups

Burpees in remaining time

1, 0, 0, 0, 0 ; finished with 1-2 secs to spare each time 

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 + Power Jerk + Split Jerk, tough complex for day in 15 min

Failed power jerk at 275. Complex complete at 255

B. Squat Clean & Jerk, 1/min for 12 min @ 80-90% of A

Took it lighter today. Felt like the tin man...kept it light at 225 across. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 6 reps, rest 60 sec @ 175#

Complete

C2. Incline Bench Press (14” grip) @ 30X1, 4 x 5 reps, rest 2 min

175, 175, 180, 180

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

70 across. 

E. Ice Cream Makers on the Rings, 3 x 3-5 reps as slow and controlled as possible

Complete