PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then….
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 60-65%
*Sets 3-4 – 1 rep @ 70-75%
*Sets 5-6 – 1 rep @ 80-85%
*Sets 7-8 – 1 rep @ 86-90%
*Sets 9-10 – 1 rep @ 90-95%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Toes to Bar
10 Ground to Overhead (135/95 lbs)
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.
A. 95, 105, 110, 115, 125, 130, 135, 140, 145, 145
B. 3:30, 3:36, 3:46 – 10:52 RX
TTB UB
GTOH – quick singles clean & jerk
REALLY want to do today’s, but at home because of guests, so I did yesterday’s. At home so changed out wall balls for HSW. Not because it’s the same, but because I haven’t done it and I want to keep it fresh. I needed too because it took a couple rounds to get it smooth again. Also hit my heel SOOOOO hard on an air hockey table on my first kick up. Paused the clock and cried for a bit then shook it out and kept going. Rows were between 40 – 50 sec. pull ups were mostly strict, scaled… Read more »
Clean & jerk 175 for me @90%
B.-
3:20, 3:23, 3:29
135×2
155×2
185×2
All squat cleans.
Stopped.
Feeling very tired after a rough shift and last two rough workout days, and didn’t want to go heavier.
Workout every 5 min with a 500m Row — times were
3:30
3:42
3:52
11:04
smart move, gotta listen to the body, but look at u… still banged out those rds today and with rowing too, well done
Lots of extra shoulder mobility today which left me with very limited time. So just went for the clean and jerks.
75#, 80, 85, 95, 100, 105, 110, 115, 120, 120
***missed the jerks at 120 today. Not very focused and feeling very little power…even after taking a rest day yesterday. This midnight-11 is killing me…im to old to only be getting 4-6 hrs broken up sleep a day. Not a pitty party for me…just feeling a little defeated this week!
wow, way to still get the workout in – u’re def a more determined person than me for sure
A – 130# > 205#
B – Did knees to chest since monkey bars at playground were too low for T2B
3:25, 3:32, 3:20
Solid times and way to work with what you have!
thx! yea i just have to find ways to make it work nowadays… can’t believe i actually miss my globo… basics like equipment and air conditioning i took for granted haha
Clean jerk only up to
255 today
Emom 5 min 15 min
Run 400
10 ttb
10 clean press 135
3:03 3:06 3:00
Fantastic work – hopefully one day I can say 255 was what I ‘only’ went up to too haha
Thanks man! We’ve been working 13 hour days with football and teaching in-service so I’ve been on my feet so much. Didn’t have that full explosive power today. My goal is 275 clean jerk!
And playground workout that’s what’s up!!
Oof, extra props for still getting the workout in, esp one like this – u got 275, gonna be np
I was so close last week! I’ve had to crunch some workouts in for sure. Yesterday was just some burpees, lunges, thrusters and pull-ups in 20 min.
Nice work, Jeremy! I love that you “only” went up to 255# 😂
I didn’t mean to seem boastful. I got 265 last week and thought I would get to 275 this week. It was upsetting to fail today but oh well
It didn’t seem boastful man. Just shows how strong you are! 💪🏼
A. Cleans only: 135-205 (added a single @ 215)
B. 3:00, 3:36, 3:48, RX
Wow! Using the right bar makes a huge difference. I’ve been having to use my deadlift bar to clean (better than a power bar…), and that’s sucked😣. Recently sold this and picked up a Lynx hybrid bearing bar– it’s amazing! It actually spins!
Game changer! Nice to not get barbell hickeys anymore, right?
A. Warm up done.
Went off of clean push jerk since that’s most recent. Push jerk needs more work.
205-275 last 2 sets dropped down to 255.
B. 30 cal assault bike for run and 20 v ups no bar in garage yet!
3:10/3:12/3:35=9:57. Did clean and push jerks here as well unbroken throughout. Cycling getting better!
Man, super heavy
Clean and jerks 135 > 205 feeling fast and strong the whole time, did as a 10 min EMOM
8:35 Rx
2:58, 2:48, 2:49 T2B UB, clean and jerks all fast singles
Super fast! And doing A on the min is no joke, great job
Thanks dude! I’m working on translating strength into power so I really appreciated the intensity of today’s work