1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 1205152a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
Conditioning
Run 800m or Row 1k
100 KB Snatches 35#/25#
C&J 125
ReplyDeleteBack squats 170
Push press 105
Dip squats 185
800m run, 100 KB snatches 10:50 (4:00 run)
Good work G Sully. Today was a lot of work. I'm tired!
ReplyDeleteC&J- Felt good. 165# on last two sets. not doing split jerks felt funny.
Squats- 250#. Felt like we haven't done these in awhile. Fourth set felt good.
Push press- 145. Rips up shoulder. Not sure if i'll ever progress.
Dip squat- 215. Felt fine. Not sure point of these.
Conditioning: 8:06. MER torched me on the run. finished almost 40-45s faster (didn't lap me though). I couldn't catch him on KBs. HE finished 10 ahead of me. Its funny how dominate hand has the worst form on this one.
Sanfran's form (i was checking it out!) looked stellar on everything. Maybe we'll have a master's competitor next spring.