160813

Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

5 Intervals of 3 min on, 2 min off **alt b/w 1 & 2 **3 min pieces are amrap’s, not just finishing 1 round

1) 

Row 25 Cals buy in

+

7 Toes to Bar

7 Burpee Box Jumps, 24”

2)

21 Cal Ski Erg buy in

+

15 Wallball, 30#

12 KB Swings, 70#

21 Double Unders

A1: 1+25 cals

A2: 2+2 BBJ

A3: 2+0

A4: 1+6 BBJ

A5: 2+0

B1: 1+15 WB

B2: 1+8 WB

B3: 1+2 WB

B4: 1+0 WB

B5: 1+6 WB

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 + Split Jerk, tough complex for day in 15 min

275. Did not pull well today. Mechanics were off. Stayed lighter, to focus on good technique. 

B. Squat Clean & Jerk, 1/min for 12 min @ 75-90% of A

250 across. Realized what I was doing wrong. Not finishing pull and getting elbows through. Sitting low on chest. Got more smooth as I went. 👍

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 5 reps, rest 60 sec **make sure good 2 sec pause with bar pinned to your chest

Realized I've been doing this at wrong tempo. I thought 2 was eccentric, so i lowered at 2 count from chest. And then held at 2 count at hang. Did at 155 but barely could touch chest (mobility). Diddrop  sets at 115-135 after the supersets. Could touch chest but not hold for 2 secs. 

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

185 across. 

D. Single Arm Bent Row w/ KB, 3 x 12, 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