PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95
B.
For time:
50/35 Calories of Assault Bike
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups
Time Cap = 10:00
A.worked up to 235lb
B. 8:02
A. C&J E2MOM
1×155,170,180,190,205,215,225,230,235,240,245,250
B. 6:26
Blazing fast Luke!!! 💪
A. off of 205 2×195 smooth
Butterfly pu practice
B. Rx 9:37
ab workout #1
Active recovery day
30 min on rower done with nasal breathing
6739 m
402 cals
This looks like a fun one. Good work friends!
Yesterdays Warm + extra shoulder mobility A. Front Squat (based off 158#) 120×3, 130×2, 135×1, 143×1, 143×2 ***I pushed as hard as I could on the 3rd rep of the last set but the bar kept creeping forward until I lost it..but glad I went for the 90%. B. AMRAP 15 min – 5 Rounds + 16 reps 5 Hang Squat Cleans (scaled to 85#) – all UB 10 T2B – all UB 15 WB – 1 break in each set except round 2 UB 30 DU – only 1 trip in round 2 C. Rowvember (Day 8) “Rowing for… Read more »
Emom 2 min clean split jerk
165 170 185 190 195 205
215 225 235 240 250
260 clean no jerk
3 rds for time
Clean press 135
10 pull-ups
5:03
Part A- Found a 1 Rep Max Clean & Jerk instead. I haven’t tested this lift in a while. Found a 305lb clean & Jerk max.
Part B- Score: 8:37 RX
A: 130# > 205 (failed 2nd time around on jerk for 205)
B: with 80 kb sumo deadlift high pulls @50# for AB – 9:00
took a little over a minute to speed walk (couldn’t even jog it) to park next door to do the pull ups which probably helped
Nice work BFS! How you making out with the magnesium? I read your reply and I wanted to mention that I’m not sure if it was mostly just in my head, but as I recall it really started to help me fairly quickly (like within a day or 2). Keep us updated..I really hope you see some good results.
A. C&J up to 100kg
B. 9:47 RX roughly ⅔’s power clean+ push jerk, ⅓ power snatch
M55
Worked up to 170 on the clean and jerk.
Only got through the 30 ground overhead. No pull-ups.
Subbed 72 cal on the rower for the bike.
damn, 72 cal on the rower is no joke, way to do that plus the 30 gto’s in 10:00
Warmup done ✅
A. C&J every 2 mins x12
Worked up to 85kg based off 90kg 1RM, quite pleased with that seeing as it’s probably at least 6 months since I’ve done C&J.
B. FT
50 cal row
30 G2OH
30 pull ups
9’59.99 on the buzzer!!
Row in 2’20 but the G2OH were always where it was going to slow down for a little fella!! Done with about 1’40 left on the clock for the PU’s and just about squeezed them in!
BOOM!!!! nicely done
Thanks BFS just sneaked it!!