Thursday, September 19, 2013

130919 3-position C&J

Warm up:
15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j's felt good. Increased the pull-ups from last week, b and c stayed the same.

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