June 4, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) E3MOM for 18 minutes:
Muscle Clean + Strict Press x 3

C) EMOM for 24 minutes:
Minute 1: 10 Box Jumps @ 24″/20″
Minute 2: 8 Pull ups
Minute 3: 3 Cleans @ 185#/115#

2 thoughts on “June 4, 2014

  1. Warm-up was extended stretching after a crazy few days and a nutty couple of weeks training. Felt great to cause some pain followed by endorphin release.
    B) really wasn’t sure what to expect, I know 1RM strict press from the rack is 225#, but don’t know about the muscle clean. Now I know, at least for 3RM.
    135×3, 155×3, 175×3, 185×3, 195×3, 205×3 (slight dip on rep 2 of 195#, really forced the form for 205 – did not want a bro-rep)
    C) loved this, and at BW of 245# currently… Really glad I can cycle all those pull-ups butterfly with no problems. Left me a lot of rest. Finished the last set at 19s into the minute. No failures, all unbroken, all games standards. Last set of pull ups was strict though because I tore during the set before and wanted to protect it.


  2. Almost forgot, finished with Klokov inspired GHD muscle snatches for 3 sets of 10 supersetted with 5 reps of GHD hyper-extensions with the bar behind the neck, snatch grip.


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