2014-04-28

MONDAY WORKOUT

NEW ON RAMP STARTS TONIGHT @ 7:30PM!  It's going to be a big one!! :)

BARBELL SKILL:
You Will Have Just 4 Minutes To Work Up To 70-80% Of Your Best Clean & Jerk OR Split Jerk Max...

Then Every Minute On The Minute For Just 6 Minutes Work PERFECT Technique During The Complex Of:
- 1 Power Clean + 1 SPLIT Jerk (Non-Dominant Leg) + 1 SPLIT Jerk (Dominant Leg)

Really work footwork and positioning on this one... Feel free to move up a little on the weight as you go through these 6 minutes, BUT DON'T EXCEED 80%...

There is also no dropping between the two split jerk reps...

STRENGTH:
Back Squat
5 reps @ 50%
3 reps @ 65%
2 reps @ 85%
5 reps @ 65%
3 reps @ 85%
2 reps @ 90-95%
* Same as we have been doing... Just TWO MINUTES per set, so come prepared and know your weight changes for this one!

WORKOUT:
Perform as many reps of Burpee Jumping Pull Ups As Possible In FIVE MINUTES

The Catch... You Must TRY To Use A Pull Up Bar That Is AT LEAST 6" Above Your Reach... You Can Scale Down The Height And Use More Jump To Get Above The Bar Instead Of Using Bands Since Getting In And Out Of The Band Will Slow You Down Significantly...

You are NOT required to hang down with straight arm on the pull ups... You can simply jump and do a half pull up if you want as long as you get chest to deck and chin over pull up bar you are golden!

POST YOUR CLEAN AND JERK WEIGHT, BACK SQUAT FINAL SET AND TOTAL REPS TO COMMENTS

21 comments:

Anonymous said...

C & J: 200#
Squat: 335#
WOD: 32

Brendan

Darren said...

140-150# C&J's
250# squat
39 reps rx'd

Brianne Kemp said...

C&J: 115#
Squat: 198#
27 reps (bar at hands)

RF said...

C&J 105# (hard to remember?)
Squat 215#
39 reps, no scaling but I'm kinda tall.

Emilie Goldsberry said...

103#; 168#; 36 reps stood on 45# plate

Jordan said...

205# C&J
305# Back Squat
53 reps rxd

Anonymous said...

#110 C&J
#160 BS
43 reps rx

Jen

Rachel said...

75# C&J
165# BS
26 reps rx

Anonymous said...

175# C+J
300# BS
720457 reps RXd...OK, I lost count, but Im sure its in this ballpark...

Mario

pirish said...

125# C&J, 205# BS (PR), 28 reps

Kevin said...

140 c&j, 230 squat, 45reps rx

Crystal Stidham said...

C&J: 105#
Back squat: 190# (x1)
Wod: 27rxd

Eldon said...

205 CJ
315 Squat
43 reps

Anonymous said...

145# cj
240# squat
38 reps

Eric

Grace Carodan said...

#105 clean jerk, #210 back squat x2, 25 reps killing no band woohoo

Carolyn said...

C J = 75# x 3, 65# x 2
B S = 95# x 2
WOD = 31, 12" box, chin

Anonymous said...

Roger 110 clean jerk
195 back squat
23 rounds jumping pull ups

Lisa Dempsey said...

65# C/J; 125#x2 BS; 30 burps/bar jump. Strict PUs didn't last very long so I employed kipping PUs and it went ok. Need to spend more time practicing those.

Anonymous said...

95# c/j
195# bus
41 burpee jumping pull ups
Dave

Jason Monroe said...

165
255
42

Colin McDermott said...

C&J: 205#
BS: 205, 265, 345, 265, 345, 375
45 burpee pullups