Warm up:
3 min Airdyne
5 min DROMs
Burgener Warmup
BBGymnastics
15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 145#
Metcon
100 Burpees for time.
*Every two minutes (beginning at 0:00): 5 Strict Pull-ups
Time: 13:30
Showing posts with label Pause Clean & Jerk. Show all posts
Showing posts with label Pause Clean & Jerk. Show all posts
Tuesday, November 12, 2013
Tuesday, October 1, 2013
130930 2RM Pause Clean & Jerk
Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#
Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43
Cool down
Walk
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#
Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43
Cool down
Walk
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