A.
Take 15 minutes to build to approximately 85% of your 1-RM Power Clean
and then…
B.
Every 4 minutes, for 24 minutes (6 sets) for max load:
500 Meter Row
4 Cleans
Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
A. 65, 75, 85 x 5, 95 x 3, 105 x 2, 115 x 2, 125 x 2, 130, 135
B. Wasn’t up for heavy cardio today
EMOM 12 min
1 – 2 deficit HSPU 5 sec negative
2 – 4 Power cleans. 135#
Hit all the power cleans except one because I was trying to protect my neck. It hurts from all the bashing.
Holy smokes! LOVED this.
Worked up to 145# and completed 24/24 lifts at 145#. Perfect weight. All my rows were between 2:00-2:07.
Deload week!
A. 22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups
12.37
Felt good during this, although legs were very wary of 19.5 yesterday
B. HSPU deficit negatives at 6 seconds down every 45 secs for 10 sets