Warm up:
2 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing
Showing posts with label 3-position clean & jerk. Show all posts
Showing posts with label 3-position clean & jerk. Show all posts
Friday, October 25, 2013
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.
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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