Warm-up Drills
I. Row 50kcal
II. 12-9-6 reps each of
Barbell Row (45/30lbs)
Front Squat (45/30lbs)
Goodmornings/SLDL (45/30lbs)
Push Press (45/30lbs)
Hollow Rocks (2Ct)
III. Mobility
Impact/Focus: Hang Clean & Jerk
Against a 15:00 Running Clock establish the best technically sound One Rep Maximum Hang Clean & Jerk.
Hang Clean & Jerk 3-2-2-1-1-1
Post sets/reps/loads to comments.
“Finish Your Milk”
Complete as many reps as possible during each “Tabata” work interval
Double-unders x 8 Rounds (:20 on x :10 rest)
Then…
Complete as many Rounds/Reps as possible in 10:00 of
5 x DB Hang Squat Clean (50/35lbs)
10 x Ring Push-ups
12 x Box Jumps (24/20”)
Post scores to comments.
Skill Development
Complete in as few sets as possible
:20 x L-Sit/V-sit Hold
30 x Strict Toes-2-Bar/Knees-2-Elbows
40 x Hollow Rocks (2Ct)
50 x Abmat Sit-ups
40 x Russian Twists (2Ct:25/15lbs)
:30 x Prone Plank (Hollow)
145 HPC and Jerk (no pr’s for me this week)
5 rounds + 3 cleans (45lbs/ 24″)
Hang Clean + Overhead anyway
215#
“Finish Your Milk”
224 double unders and 6 rounds + 12 (60#/28″ box)
Hang clean overhead PR this morning.
145!
Finish Your Milk
4R +5 +1
40# DB full squat cleans because I was following Indy, lol.
standard push ups
24″ box
“Finish Your Milk” (02.05.2013)
5 Rounds + 5/4
Work MOD: 50# DB *Heaviest available 🙁 *, CFGS Push-ups (No Rings), 32-36″ wall for box jumps. Sprint 20m to wall each time.
1RM Hang Clean and Overhead Anyway to follow later today.
~Chase
115# HPC
267 single unders
4 rnd + 10 (40# DB & 24″ box)
Hang Clean + Overhead anyway
195#
“Finish Your Milk”
113 double unders and 4 rounds (50#/24″ box)
PR on HPC + OH @ 175#
Finish your Milk
55 DU / 4 Rounds + 1 @ 50# / 28″