October 17, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) Take 15 minutes to build to today’s 1RM Snatch
Take 15 minutes to build to today’s 1RM Clean and Jerk.
(Let feel dictate how heavy you go today. We have many weeks of this ahead so don’t go for your 1 rep every week. Listen to your body)

C) EMOM for 5 minutes:
3 Power Cleans @ 225#/135#
30 Double Unders

D) Plank Hold 3 x Max Effort.

One thought on “October 17, 2014

  1. Was a bit tired, decided more of technique today.
    Warmed up.
    B) wasn’t going to go past 70%, but felt better than I thought, finished at 215#, solid, fast, easy. Did a snatch balance gor good measure as I stood up at 14:50.
    C&J went well too, built up to 275#, fast no errors, all push jerks.
    C) Finished em all (TNG) been awhile since I’ve done that many DUs too, but all good.
    D) got bored at 2:30min, would have gone longer if I had someone else in front of me. PR is still 3 sets of 5min each. But I didn’t want to try to beat it today. I did GHD wall balls yesterday to finish 10# ball thrown to the wall after touching the ground.


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