Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
C.
For time:
5 Cleans (245/155 lbs)
20 Burpees Over the Barbell
10 Cleans (195/125 lbs)
15 Burpees Over the Barbell
15 Cleans (145/95 lbs)
10 Burpees Over the Barbell
20 Cleans (95/65 lbs)
5 Burpees Over the Barbell
Guys will use a barbell with eight 25 lb plates. Ladies will have a 15 kg barbell with eight 15 lb plates. Strip a plate from each side after you finish the set for that given weight.
You may either full or power clean the weight.
A. 150/172/193/215/225 PR
B. 160 PR
C 9:41 @ 135/115/95/65
Good work Litsa. Big time numbers for a masters athlete!
A) 110/130/145/160f/160#f
B) stayed light, worked up to 115#
C) 9:26 @ 115/95/85/65
A. Worked up to 95% (76kg) but not feeling the PR today.
B. Stayed light to work on Clean form.
C. 6:38 rx’d
A- Did 4×4 tempo front squats @ 30×1
B- got to 240#…failed 250, cleaned 260# for a 10# PR!
C- Did 30 squat cleans @ 225# for time…12:44
A- Did 4×4 tempo front squats @ 30×1
B- got to 240#…failed 250, cleaned 260# for a 10# PR!
C- Did 30 squat cleans @ 225# for time…12:44
Back on track tomorrow
A. 265,300,340,360,375,380 PR!
B. Worked up to 285-Felt stronger today than last week. Good speed on jerk.
C. 7:43 – Good workout!
A.
265, 300, 335, 355, 380(f)
B.
275. (285 f) Cleans are easy. Need lots of help with my jerk.
C.
7:10
Had very little energy here. Should have been much faster. I’m down about 5 lbs body weight after this stomach virus. Hoping to be fully recovered soon.
A) did not get to this today, spent some time working with Charles Shipman of Be Strong Athletics on my snatch and c&j mechanics. I’ve got some stuff to work on now.
B) worked up to this during above session. Nailed 265 c&j twice then cleaned 275 five times but kept missing the jerk.
C) 6:22. All power stoked on the 245 power cleans.
135/155/175/185/200f
Worked up to 145
9:08 scaled 135/110/85/60
A. 245, 275, 315, 330, 315, 350f
B. 155, 185, 205, 225, 245, 245 – I felt like I needed to stay lighter and work on technique.
C. 10:26 – first round of cleans and burpees took 2:33. The 195 cleans felt surprisingly heavy.
A. 115, 130,145,155, 165(f)
B. worked up to 130
C. Scaled to 120,105,85,65
9:39
A) 1365/150/170/175/180/185f
B) worked up to 165. The clean felt extraordinarily heavy today.
C) 8:55 (oops just realized i used 135 instead of 125…oh well!)
A.
200, 230, 260, 270, 290 f
B.
135, 155, 185, 205, 225, 235, 255 f, 255f. Despite the fails felt good…
C.
Scaled first 5 cleans to 225. 11:20. Felt good.
A.
205, 230, 260, 280, 300 lbs (f)
B.
Worked up to 255 lbs (failed jerk)
C.
10:25