Monday, 120417

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Lynn with 180# on Saturdays @cap_masters complex

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Regionals:

1st

A. Power Clean; 1RM (control your feet!)

B. Push Jerk to 1RM

C. Push Press 2RM

D. Bike :30 @90% / :30 @70% for 12 min

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2nd

A. Back SqT – 1.1.1 cluster; rest :15 between reps. A 10 count and rack will bar will put you near :15. ; *target is higher than your 3 rep last week

B. EMOM x 24

1. 10 burpee box jump overs (24/20)

2. 35 double unders

3. 30’ kb double walking lunge (70/53) each hand

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Gymnastics – add on:

A. AMRAP 5 , of 5 UB hspu 3/1” deficit

*modify accordingly

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Becomplete:

3×5 jerk drive at 105% of max jerk

+

Single arm row 6-8 reps ahap x 4 sets

*landmine set up works well here

+

oh stability – spend 7-10 min here

*OH holds – yoke, clean grip B.B., snatch grip B.B., single arm holds etc

* tgu

* stability walks etc

+

Crossover symmetry

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Performance:

A. Power Clean; 1RM (control your feet!)

B. AMRAP 5 , of 5 UB hspu 3/1” deficit

*modify accordingly

C. EMOM x 24

1. 10 burpee box jump overs (24/20)

2. 35 double unders

3. 30’ kb double walking lunge (70/53) each hand

#

Becomplete:

3×5 jerk drive at 105% of max jerk

+

Single arm row 6-8 reps ahap x 4 sets

*landmine set up works well here

+

oh stability – spend 7-10 min here

*OH holds – yoke, clean grip B.B., snatch grip B.B., single arm holds etc

* tgu

* stability walks etc

+

Crossover symmetry

1 thought on “Monday, 120417”

  1. Mathew MacDonald

    A.) 255# power clean
    B.) Push Jerk- 285 (Big PR)
    C.) Push Press 2rm- 275
    D.) Bike- Done
    E.) Squat Cluster- 395#
    F.) EMOM- Done
    G.) Handstand Pushups- 11 full sets

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