PERFORMANCE
Warm-Up.
Three sets of:
Row x 250m
Tall Box Jump x 5 reps
Followed by…
One to two sets of:
“Hunter’s Clean Warm-up”
Hunter Britt demonstrates a barbell warm-up for the Clean & Jerk. Perform this complex to get warm for an Olympic weightlifting session.
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 reps
Build over the eight sets to today’s heavy Clean.
B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.
Record number of pull-ups completed for each set.
85kg and 39 pull up s
A:
3×225
225-245-275-295-315-335-345-350
B:
30-23-27 = 80
RX
A: @175, then @185-265
B: 10-12-14
did yesterdays jerks 145-165 failed at 170# which was a surprise landed way narrow and lost balance.
B. RX 800 80 pp 95# run 800 runs 3:42 and3:50 very happy about being sub 4. 14:26. Fun!
RX
A: @175, then @185-265
B:10-12-14
A. 105, 115, 115
125, 135, 145, 150, 155, 160, 165, 170, 175 fx2
170 matches current PR.
B. 10/12/12 almost all singles.
A. Done at 135
Cleans up to 185
B. C2b were tough.
8, 7, 8
A. Tried to find a way to do full cleans without ripping the cut on my finger open. It either hurt or was too sketchy.
Did 10 sets of Power Clean x 1.1
Up to 200#
B. 10, 11, 10 w 1 min rest because was short on time.
Going snowboarding w the kids this weekend so prob won’t be back til Monday. Have a good weekend!
A. 165
165/175/185/195/205/215/225/235
B. 16/15/15
Strict no room for chest to bar
6-8 unbroken
Rest day – Easy 8km Run – 47:20
Yesterdays
A. Behind the neck Jerk (split jerk)
85#, 90,95,100, 105 for last 8 sets
B. For Time – 14:52
800m Run – TM 7-7.5mph 4:09
80 Push Press @ 65# – 17/13/10/7/8/7/7/6/5
800m Run – TM 7-7.5mph 4;08
***38s slower than when we did this in 2019
Warmup done ✅
A. Clean x1
Worked up to 84kg
B. AMRAP 3 mins
500m row
Max pullips
20,22,23
C. 1 hour yoga
Certainly wasn’t feeling it today, may have been something to do with the few beers last night!! Anyway got it done, had a sweat and move on!