BBG
1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
Conditioning
For time:
5 Rope Climbs 15'
14 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
1 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups
14 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
1 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups
C&J- 115, 135, 155, 155, 165, 165, 165. Stayed at 165 cause jerk form was poor on first two. Finally got the last one.
ReplyDeleteConditioning: I wish i was a rope climb ninja, but instead i am a bull in a china shop. who would've thought HR PU would hurt so bad... 14:07(?) so tired from this, really didn't look at time.