PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
115-130lbs
1:42 1:32 1:30 1:37 @115
Just did A. Was feeling beat up and gross.
A. 110, 115, 120, 125
HC +C
130, 135, 135, 140, 140 – f x3, 125 – It wasn’t great.
A. 175, 175, 180, 185
195, 205, 215, 220, 226, 225
B. 2:19, 2:09, 1:58, 2:08
195 squat cleans
Warm up: ✅
A:
230 x4 sets
275 x6 sets
B:
Echo bike
Cleans @245
2:36
2:41
2:45
2:40
Interval mile
Emom 4 min 4 rds 400m run
1:14 1:14 1:15 1:11
Hour half rest
A.
Pt 1. 175 all sets
Pt 2. 195 200 205 215
B.
Emom 3 min 4 rds
300 m run
5 power cleans 175
1:28 1:22 1:24 1:20
A)155 for 4, 175 for 6
B)no bike, subbed 29 calorie row for bike
2:30, 2:38, 2:54, 3:05
155
A. 72kg,74,76,78; 83,87,91,91,94,94
B. 6:05 with 80kg (1:32,1:27,1:27,1:38)
A. 165lbsx4
185lbx6
B. 175lbs for cleans x5, 36 cals on Bike
1:58, 1:52, 1:57, 1:54
A1. 60-65kg
A2. 70-75kg
B. 2:00 for each round
Clean with 65kg
A1. Hang Clean x 2 – 65#, 75, 85, 90
A2. Hang Clean + Clean – 95, 100, 105, 110, 115, 115
B. E4M for 16 min for Times – 2:27 / 2:27 / 2:18 / 2:23
15 Cal AB – 1:17/1:13/1:17/1:24
5 Cleans @ 95# – singles