1 or 2 sessions – If one, rest / recovery before squats
A. Clean & Jerk; build to heave single in an every :90 for lifts. for 10-15 lifts, starting at about 70% or so
B. some lighter drop sets, working speed between triples and doubles
C. 13.4
7 min clock as many rds as you can, ascending ladder
3 clean and jerks 135/93
3 t2b
6
6
9
9
etc…
rest
C.Back SqT – 3×3 @90% of Mondays SqTs
D. Accumulate 2-3 min of Pbars L-Sits
E. 3 rds
25 reverse hyper @25%
20 banded scap squeezes
30’ waiters carry each arm
10 weighted GHD Situps
10-12 double DB seated bent over rows
F. 10-20 min Recovery Session at Z1 Pace
1. clean and jerk max–> 203# ties PR
2. Back squat 3×3 @90% of 3RM from last week–> 218#
3. Completed round of 12 plus 14 clean and jerks
Nailed myself in the face on the very first rep of the jerk.. not only do I have a fat lip but also a shitty score after making sure I had all my teeth
Well I knew my hands weren’t going to really like doing this one today…but I’m glad we did it.
13.4
– 100 smooth reps. Fingers survived. Solid forearm burn, but ready to push more in a few weeks.
Did Power Clean + Push Jerk ladder and worked up to 265#. Shoulder’s feeling relatively solid with weights up to that point.
Squats
3×3 @ 365# – Done
I’m attending the CF Level 2 cert at Reebok this weekend, so don’t have too much fun with your fitness without me. 😉
1) c&j up to 295#
2) drop sets
3 x 2 @ 245# (pause jerk dip on first rep)
3) 13.4
= 115 reps
http://youtu.be/UAnZJgR2xMs
4) back squats
3 x 3 @ 330#
5) 3 mins of Lsit
6) accessory work
= done
A. 209. PR for c&j. Jumped to 220 and missed the jerks
B. At 165
C. Done at 236
D. 2 minutes done
E. Done
F. 20=3808
A. Clean & Jerk
Went 225-235-245-255-265-275-285-295-305x-305x
No legs couldn’t even stand up on clean lol
B. 13.4
97 reps – did with class , was kinda a vag here.
Rest 10 min
Did it again
90 reps
Calling it a night there.
kept it to one session today and smaller one, have a hefty head cold
1.) Didn’t wanna push my arm pain going heavy overhead so followed same format with full cleans….went 225/245/255/265/275/285/295/305/315/320(f)/320PR!
2.) 13.4- 102 reps, hate this workout a lot have always had trouble with it. Happy with this 3 rep PR though
Clean and jerk up to 275# 285# failed the jerk.
103 reps on 13.4. First time doing this one, great forearm burn.
Squats done at 285
A. C&J
-308
B. 13.4
-108
C. OHS tempo 3.2.X.1 for a triple: position is focus
-215
D. Accessory work
-completed
Extra session
Did 13.4 again
-114
clean and jerks up to 235#
drop sets done at 185#
13.4 wod = 96 reps. felt like I had a little more in the tank.
squats done at 285#
A. 295#
C. 98
C. Done at 345#
D. 11:45
A. 300# – hit 306# clean but failed jerk – clean PR
B. 108 – less than the opens but on 3rd day in a row not disappointed.
C. 345#
D. 6:03 – 3 min L-sit accum
E. accessory done – did RDL instead of reverse hypers
A. Clean & Jerk;
– 88kg/194lbs – PR
B. 13.4
TOTAL REPS: 96 (6 into the 18 C&J)
C. Accumulate 2-3 min of Pbars L-Sits
– Did hanging from rig
D. 10 min Recovery Session Row at Z1 Pace
-Done. Paced between 2:10-2:23