BBG
1) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).
2) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).
3a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
3b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.
Conditioning
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest
Oh my the last two days have taken a toll. I'm beat and i even skipped monday.
ReplyDelete3x Power clean- 175. Ran out of time. took awhile to get loose
PP+PJ+SJ- 190. Happy about this.
Skipped the clean pulls
Snatch balance - 95, 95, 115
Conditioning (DUs replaced Running):
Row (C): 9; 7; 9; ?; 9
CL&J: 8; 5; 5; 4; 3 (these sucked. did 45#)
DUs: 50; 43 (missed twice); 45; 45; 49