Time to get back to it!
It may feel a little heavy since we have taken an extra day off, but still doable...
FULL Clean & Push Jerk (Men) Or Split Jerk (Women)
* Work up to 90% of your best 1RM & perform 3 sets of 2 reps on a 3:30 Clock
Front Squat
3x3 @ 93-95% of your 1RM... If 93% is really hard stay there, but the goal is 95%!
Weakness/Skill Work... Look back at Week 2 on the board and do more!
10 rounds on a 60 second clock... Do 5-10 mins of skill work before starting
STRETCH & MOBILIZE FOR 10 MINUTES OR MORE POST-WOD!!
7 comments:
Can't remember squat clean. Either 78# or 80#
Front squat- 118# (10# PR)
Weakness- HSPU (1pad) 30x
118# for clean & jerk
138# for front squat
Weakness - strict pull ups 30x
150# clean & jerk
180# front squat
50 ctb pu's
115# C&J
165# front squat
15 weighted pistols per leg
Squat Clean/ Split Jerk - 125#
Front Squat - 150# (my old 1rep max!!)
C&J: 138# - felt good!! PR!
Front squat: 148# - that felt heavvvvy!
Ctb pull-ups - first time ever getting these!
All in all, I'd call that a good day! :-)
Squat clean and split jerk: 113#
Front squat: 120#
Chest to bar kipping pull-up: red band, 8 successful reps and sore/callous-y man-hands. :)
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