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 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.
M 51/190/6’
Subbed 72 sdhp with a #45 kettlebell. Scaled strict hspu to 20 pike push-ups. 8:32.
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.
A. Up to 245#. Started at 165 and went up in 10s, except 5s last 2
B. 8:14 Rx
A. Power Cleaned and Jerked
Worked up to 250
B. As prescribed 9:37 went singles on the G2OH
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)
congrats on your pr! what a great way to wrap up the week!
Thanks Mike. Olympic lifting is not my strong suit, so I’m glad there is improvement
Nice PR!!!
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!
Nice Job Mike. Enjoy the weekend. 🙂
A. 85
B. 60 cal AB + 27 G2OH @ 65