160910

Saturday A.M. LP + Skill EMOM Aerobic  

Weighed in at 182.6 this morning. 😬

8 min AMRAP @ 80%

Row 30 Cals (buy-in)

1 Rope Climb

5 Thrusters, 135#

8+0 i think 8? Either 8 or 9. 

Rest 5 min

8 min AMRAP @ 80%

30 Cal Assault Bike (buy-in)

7 Toes to Bar

7 Front Squats, 135#

7 Toes to Bar

7 Shoulder to OH, 135#

4+2

Rest 5 min

8 min AMRAP

10 Hang Power Snatch, 115#

15 Box Jump Overs, 24”

6 Muscle Ups

3+27 (2 MU)

Afterwards did some very light block work (clean form knee height) to practice gettin bar to power position. 

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. Front Squat + 2 Split Jerks, build to tough complex **take from rack

285

B. Clean & Jerk, 1/75 sec @ starting @ 255, increase 10#/set until failure **have someone change weights for you if possible

275. Failed jerk at 285 (twice)

C1. Double Unders, 1 x AMRAP in 30 sec

55

C2. Burpees, 1 x AMRAP in 30 sec

16

+

10 min EMOM

50% of Burpees + 50% of Double Unders

30+8; did 11 min. Had one missed min. 

+

E. Inverted To Front Lever Hold for 2-3 sec, 5-7 reps

Complete. 

Too much inconsistency today. Gotta let go and have fun.