1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 1205152a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.
MWOD 100/365-
http://www.mobilitywod.com/2010/11/episode-100-quads-or-spine-quads.html
1) 135, staying light for the rest of the week is gona suck, but its good for really working on form and speed on the bar
ReplyDeleteStrength
1)did 2 sets at 135, these actually bothered my knee a little bit
2a) 135, 155, 165, 175, 180(new 3RM PR)
2b) 135
Conditioning- First round was 2:08, last was 2:50, total working time was 10:04...several misses on each set of du's, worst they have felt in a while