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…

Barbell Complex Warm-Up

Then…

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

B.
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

guest
11 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Michael Munsee
Michael Munsee
October 2, 2021 3:29 pm

M 51/190/6’
Subbed 72 sdhp with a #45 kettlebell. Scaled strict hspu to 20 pike push-ups. 8:32.

Janelle Winston
Janelle Winston (@AKwinst)
October 1, 2021 11:44 pm

A. 105 – 145 failed 150 twice tried 135 and missed the jerk so gave it up. My upper body is pretty beat up from the gymnastics stuff. My PR is 155 so not too bad.

B. 9:31 – kipping HSPU because I had nothing left. Even with that, it was 5/5/5.

Logan Harris
Logan Harris
October 1, 2021 4:17 pm

A. Up to 245#. Started at 165 and went up in 10s, except 5s last 2
B. 8:14 Rx

Caleb Cortez
Caleb Cortez
October 1, 2021 11:52 am

A. Power Cleaned and Jerked
Worked up to 250
B. As prescribed 9:37 went singles on the G2OH

Lawrence Bogner
Lawrence Bogner
October 1, 2021 10:38 am

Only had time for clean and jerks.
150×3
160×3
170×3
175×3
180×2
185×2
190×2
200×1
210×1
220×1 (PR)

Mike Slagle
Mike Slagle (@mike_slagle)
October 1, 2021 10:54 am

congrats on your pr! what a great way to wrap up the week!

Lawrence Bogner
Lawrence Bogner
October 1, 2021 12:45 pm
Reply to  Mike Slagle

Thanks Mike. Olympic lifting is not my strong suit, so I’m glad there is improvement

Logan Harris
Logan Harris
October 1, 2021 4:16 pm

Nice PR!!!

Mike Slagle
Mike Slagle (@mike_slagle)
October 1, 2021 7:55 am

5k active recovery row
22:45
293 cals

I was feeling beaten up, and I wanted to do something to move. Have a great weekend friends!

Janelle Winston
Janelle Winston (@AKwinst)
October 1, 2021 2:17 pm
Reply to  Mike Slagle

Nice Job Mike. Enjoy the weekend. 🙂

Jen Natal
Jen Natal (@Hydej1123)
September 30, 2021 3:16 pm

A. 85
B. 60 cal AB + 27 G2OH @ 65