PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Carry x 50 feet per arm
Broad Jump x 5 reps
Followed by…
“Hunter’s Clean Warm-Up”
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 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 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Toes to Bar
A. 95,105,115,125,135,145,155,185(psyched myself out of full clean where others were, this one was a LOW power clean)
B.
40 jumping jacks
.25 mi run
10 t2b
3rds+36
Tempo front squats
185, 205, 215, 225, 235, 235
Travis’s core workout 9
A. 155-175-195-205-210-215-220-225#
B. 4 + 61 Rx
A) wasn’t feeling it today, everything felt heavy
185/195/205/215/225/235/245/255
B) 4+45 rx
165# (limited by Jerk) // 3 RDS 18 DU
Clean and jerks
135, 155, 175, 185, 205, 215, 225, 245
Met con
(with Elliptical instead of AB and laying toes to rig)
5 rounds
Nice work!
WU + 5 min nasal breathing AB – 54.7 cals!! All time Nasal Breathing PR..and possibly an all-time PR even with mouth breathing! Just a “little old lady” feeling proud of herself! 👵 A. Pause clean + Jerk – 75#, 85, 95, 105, 110, 105, 105, 85 ***Those cleans were a hot mess today! Had to reset after each pause, just couldn’t get my focus on it..then felt like I was over thinking it…blah B. AMRAP 12 min – RX 40 DU – only 1 trip in R1 15 Cal AB – 1:32 / 1:31 / 1:23 / 1:23 10… Read more »
I’m so glad I’m not the only person who tracks Nasal Breathing PRs on the AB lol.
Nice work on the DUs and the metcon today Candy!!
I track all of my fitness…even the things that seem like nonsense. I also track all of my nutrition. Some days it seems like a lot..but there is no other way at my age to keep looking and feeling young!
I can’t wait to hear all about the Oly lift comp..I’m sure you will do outstanding!!
A. Prepping for an Oly meet on the 7th, so did full Clean & Jerks
225/245/265/275/275/285/295/305 (missed the lock out at 305)
B. Too busy today, prioritized lifting
Up to 98kg
4 rounds + 45reps
A. HPC and Jerk worked to 225lbs
B. 4 rounds 9 reps
A. 135, 140, 145, 150, 150, 150, 150, 150
B. 4 rounds, plus 30 DUs (treadmill cals)
A) worked up to 195. Definitely a weakness with the hang below the knee. Never felt like I got a clean rep in. Couldn’t flirt with failure for risk of awakening my boss – don’t think there was much more in the tank anyway.
B) Scaled DU to SU
4 rounds.