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:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups

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Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:39 pm

A – at 195 failed the below knees clean, did reg clean but then fail the jerk… went down to 190 for 8th set
B – 1 rd + 83
legs felt not fantastic today and i didn’t even squat monday… well, i did 1 rep of 1st set successfully but got stuck and had to bail 2nd rep, so called it there… but props to all of u that have been chugging along for the wk

Zachary Davis
Zachary Davis
July 21, 2021 3:24 pm

A. At station tonight did 1 :3 pause squat every 2 minutes on the minute building.
245-315. Felt good tried to keep it moving fast

B. 2 rounds plus 50 squats

Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:33 pm
Reply to  Zachary Davis

Sick work

Javier Chagolla
Javier Chagolla
July 21, 2021 1:34 pm

A) Built to 195
B) 1+70 Rx

Anika Tipton
Anika Tipton
July 21, 2021 11:24 am

A. 85#/95/105/115/125/135/145/155- missed the jerk
B. 1 +93- this 8 minutes flies by! Give it your all!

Luke Tipton
Luke Tipton
July 21, 2021 8:55 am

A. 160, 175, 195, 215, 225, 235, 235, 225
*These did not go great today. Legs are feeling pretty trashed after the last 2 days so I tried to temper the ego a bit to salvage any bit of success today.

B. 2+10
Snatches were the hardest part. Looking forward to rest day.

Last edited 6 days ago by Luke Tipton
Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:07 pm
Reply to  Luke Tipton

Looked like outstanding work to me!

Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:34 pm
Reply to  Luke Tipton

omg yea, i went from ‘thankfully this will only be for 8 min’ before i started to, ‘omg how am i already down to 3:30??’

Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:34 pm

oops, that was for anika

Jeremy Hammock
Jeremy Hammock
July 21, 2021 8:25 am

Warmup done
95 lbs emom warmups

Emom 2 min
Clean lift off 2 sec pause at knee
Clean split jerk
165 185 195 205 215 225 235 245

8 min amrap
50 air squat
40 db hang snatch 40lbs 10r/10l
30 push-ups

2+50

Zachary Davis
Zachary Davis
July 21, 2021 3:25 pm
Reply to  Jeremy Hammock

Hit the 50th air squat with :2 to spare! Awesome work!

Last edited 6 days ago by Zachary Davis
Jeremy Hammock
Jeremy Hammock
July 21, 2021 3:27 pm
Reply to  Zachary Davis

Same!!

Barefoot Squatter
Barefoot Squatter
July 21, 2021 5:32 pm
Reply to  Zachary Davis

Aren’t those buzzer beaters the best?

Chris Capozzi
Chris Capozzi
July 21, 2021 8:25 am

A)
135 x 2
145 x 2
155 x 2
165 x 2

B)
Scaled to 20kg / 44lb KB

1 round and 70 reps (190 reps)

Last edited 6 days ago by Christopher Capozzi
Andrea De Vries
Andrea De Vries
July 21, 2021 6:51 am

A. Worked to 95lb for the last three rounds

B. Scaled KB to 30lb, and then down to 25lb KB at rep 20… right shoulder felt tweaky. Not sure I have great form on KB snatches 🧐Also forgot to do 10 reps per arm – I was alternating, which was slow 😛

Ended up with one round, +13 squats