PERFORMANCE
Warm-Up.
*5-Minute Spinal Warm-Up*
Cat-Cow x 3 reps really, really slow…try to feel each vertebrae moving. Use this to test to see where you feel tight. As a pre-test, while you are in “Cat”, try to drop your butt back to your heels and see how far you can get.
Segmented Cat-Cow x 3 reps in each position. To do this, hold yourself in “Cow” and only move the segment you are working on. They are:
– Neck (chin to chest then head to back)
– Chin Scrapes (w/ chin to chest, draw your chin from shoulder to shoulder)
– Scapular Push-Ups (stay in “Cow” and really focus on getting as much sliding movement in your shoulder blades as possible)
– Upper Thoracic Flexion & Extension
– Lower Thoracic Flexion & Extension
– Lumbar Flexion & Extension
– Sacral Flexion & Extension
– Tail Tucks
Retest your full Cat-Cow and also how far you can get your butt toward your heels while in “Cat”.
Followed by…
Every Minute on the Minute for 3 Minutes:
Press in Jerk Receiving Position x 5 reps
Immediately Followed by…
Every Minute on the Minute for 3 Minutes:
Jerk Balance x 3 reps
Immediately Followed by…
Every Minute on the Minute for 3 Minutes:
Hang Clean + 3 Front Squats
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
Against a 3-minute running clock…
30/20 Calories of Assault Bike or Rowing
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
A) 205
B) 14, 12, 17 (with 300m run instead of assault bike)
Had time for either the weight lifting or the metcon. Chose the weightlifting.
Did the warm up.
A. 105, 115, 125, 130, 135, 140, 145, 150, matched my PR for clean and Jerk. 155 – full clean and a 5 # PR.
Nice pick of parts, u get rewarded with a PR!!
Finished a modified “A” this morning– knocking out “B” this evening. Every 3 min: C & J: 135, 135, 135, 155, 175, 195, 210, 225 –superset with– Bench press: 8 x 5 @ 225 I realize I hadn’t benched in about a week, and I wanted a bit more volume today. TBH, I haven’t cleaned in a while, so these were new waters for me. My lats are still crazy tight to get a good rack position, and my “jerk” is basically a military/push press😣, BUT these actually felt pretty good up to 210! Can anyone recommend some good stretches… Read more »
Google “Kelly starret supple leopard” you can either download a PDF of his book, or buy the hard copy on Amazon for $50. It prescribes mobility work based on movement categories. I love this book to self-treat mobility limitations.
That’s wild u’re push pressing those after super setting with bench at that volume! Agreed with Andrea, I need to get ‘Supple Leopard’ but do KStarr it up on youtube for any areas that need attention. What helped my front rack were foam rolling lats, mashing triceps and shoulders, but check out Kelly’s videos, they’re outstanding… and painful
I always recommend hanging, either both arms or single-arm. Don’t forget about your thoracic spine and pecs while you’re at it! It’s rarely just a lat problem.
A. Hang Clean + Jerk – 85#, 95,100,105,110, 115(f,f,f), 110, 112, 113.5, 115
***Couldn’t get under the clean at 115 the first few tries, but after babying the weight back up I got it.
B. 3 min – 20 cal AB and max burpees to 6″ reach
1:42/17, 1:53/16, 2:01/14 = 47 reps
***7 less reps than on June 6/6/20…my AB was much slower today…ugh!
way to finish strong on A, those are massive mental wins
Warmups with 95lbs
A. Emom 2 min hang clean and split jerk
145 175 185 195 215 225 225 225
B. 31 30 32
Sick numbers all around – also very jealous u were able to jump 20# midway thru A
A – 140#, 150, 160, 170, 180, 190, 200, 205 (fail)
B – With 48 KB Sumo Deadlift High-Pulls @ 50# (figured 1.6 pulls per cal)
24, 26, 31 burpees
Legs felt surprisingly good on the cleans, was worried how they’d be after yesterday, but man my overheads need some real work. When it gets to the heavier end of the spectrum my splits shorten up significantly
A) Built to 205
B) 19, 18, 19
Used 65lb for EMOMs
Part A. Worked to new 1RM of 100Lb
Part B. Barf! Bike erg + burpees
Round 1 and 2 – got in 20 burpees
Round 3 – got 16 burpees in due to minor child-based interruptions
Congrats on the PR! Fantastic consistency on B even with the interruptions
I used 95 lbs for the warmup emoms
I’m embarrassed to say I use just the barbell haha
Naw man it’s all technical work! Last time I used an empty bar on snatch work I hit myself in the face and busted my eye. So now I always throw some type of weight on the bar haha
Oof, yea smart move – I’m just glad my dental insurer doesn’t know how many times I’ve thought I lost a chiclet or 2 haha
I’m glad I’m not the only one that has hit myself in the face 🤦♂️