Saturday A.M. LP + Skill EMOM Aerobic
Training w/ Me
5 Intervals of 3 min on, 1 min off **alt b/w 1 & 2 **3 min pieces are amrap’s, not just finishing 1 round
1)
Row 25 Cals (buy-in)
8 Wallball, 30#
8 Deadlifts, 225#
24 Double unders
2)
21 Cal Assault Bike (buy-in)
7 Ring Dips
7 Box Jumps, 40”
7 Toes to Bar
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. Clean & Jerk, speed ladder- 10 @ 185, 8 @ 225, 6 @ 245, 4 @ 265, 2 @ 285
(Did squat clean and jerk) 11:55.
1 miss at 285 (jerk) cost me a minute+.
B. Clean & Jerk, 1/60 sec @ starting @ 205, increase 20#/set until failure **have someone change weights for you if possible
305
C1. Rope Climbs, 1 x AMRAP in 40 sec
4 (and a half..ha)
C2. Burpees, 1 x AMRAP in 30 sec w/ 50% 1RM
18
+
10 min EMOM
50% of Burpees + 1 Rope Climb each minute
Did 10 burpees +1 rope climb across.
Rested 10 min and did another :40 secs.
Wanted 5. 4.5 again. Had to try.
+
E. Ice Cream Makers on the Rings, 3 x 3-5 reps as slow and controlled as possible
Complete
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