2011-01-31

MONDAY WORKOUT

SKILL WORK:
Clean Technique Work with light loads...
1. Tall Clean
2. Power Position Work
3. Transition Work

STRENGTH/POWER WORK:
Full Clean + Overhead (Your Can Push Press, Push Jerk, or Split Jerk)
3-2-2-1-1-1-1-1-1-1
** Take Your Time and Work Up To The Heaviest Load You Can In 30 Minutes **

WORKOUT:
12 Jumping Muscle Ups (Chest to Chin Height)
50 Air Squats (Work on Good Depth and Mid-Line Stability As You Fatigue!)
3 ROUNDS (8 Minute Cut Off)

Post Your Final Clean and Jerk Load and Workout Time to Comments

1 comment:

VanBeek Fitness said...

Thanks to all who braved the blizzard to come in and make themselves better tonight!

Full Clean and Jerk - 1RM
Eldon - 208# (Tried 218 but missed the jerk)
Roger - 163# (Power Catch)(23# PR!)
Carolyn - 71# (Tied her PR)
Kevin - 185# (New Full Clean and Jerk PR)
Michaela - 104# (11# ALL TIME PR!)
Jenni - 55# (3 Reps - First Time Ever Full Catching)
Lindsey - 30# Single Arm DB Snatch X3 (Good Arm)

Workout Results (8 Min Cut)
1. Kevin (Muscle Ups/Squats) - 5:42
2. Eldon (MU/Squats) - 6:35
3. Michaela (MU/Squats) - 2 1/2+47 Squats (3 SHORT!)
4. Jenni (MU/Squats) - 2 1/2 + 20 Squats
5. Roger (MU/Sit Ups) - 7:55
6. Lindsey (Sit Ups and Squats) - 2 + 26 Sit Ups
7. Carolyn (Sit Ups and Squats) - 2 RDS