Barbell skills and a classic!
POWER/SKILL:
Perform the following sequence every 2 minutes for 10 total rounds starting around 65-70% of your best Push Press/Thruster 1RM:
1 Hang SQUAT Clean Thruster
+
1 Power Clean & Push Jerk
Take your time and work up to a challenging to maximal weight if things feel good...
Really hammer GREAT positions...
WORKOUT:
"AMRAP Grace"
Using 93#/135# (65-70% of your best weight from above) try to perform as many Clean and Jerks as possible in 4 minutes...
How many of you can get over 30 reps??
POST YOUR BEST COMPLETED WEIGHT AND YOUR TOTAL REPS FOR THE WORKOUT TO COMMENTS
4 comments:
150# on the thrusters and C&J's
25 reps at 110#
30 bar muscle ups for time
- 5:28
(10 sets of 3... Had a few close calls on misses, but didn't miss any)
Yoke Walks for 90 feet
175, 275, 375, 425#
Axle bar hip raises (high volume)
- 130# - 60 reps for time
20,8,7,8,7, then 5s to finish
10 minute amrap...
200m Run
15 Calorie Row
10 Calorie Bike
4 rds + 200m run
(First time running in a while so just a 40-45 second run pace)
JVB
Nice cardio AMRAP, JVB. :-)
93# squat clean thruster and hang clean...but failed twice on the push jerk. Bar stopped at my forehead and refused to go any further. Ha ha 93# is a 3# PR.
65# for 31 reps
125# for complex... just missed 130#, still a thruster PR
29 reps for Grace at 95#
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