Friday June 5, 2015

A. Split Jerk, work to heavy single, 90% of best single jerk, 10 minute time limit.
     - Worked up to 265#. Failed 2x at 275#. Just didn't get under the weight. Not a powerful enough drive.
B. Split Jerk Cluster, 1.1 x 3 sets @ 80% of above weight reached, rest 1-2 minutes between sets.
     - 215#...Pretty easy
C1. Romanian Deadlifts @ 30x1, 6-8 reps x 3 sets, rest 1 minute between sets.
     - 225#
C2. DB Lat Pull-Over @ 30x1, 8-12 reps x 3 sets, rest 1 minute between sets.
     - 50#
+
D. 10 Minute AMRAP of the following:
20 Calorie Airdyne/12 Calorie Assault(Men)/15 Calorie Airdyne/8 Calorie Assault(Women)
5 Touch N Go Squat Cleans @ 185 lbs/115 lbs, 145/85 lbs
3 Muscle-Ups
     - 4 Rounds + A/D. Squat Cleans were tough but doable. All M/U's unbroken. Definitely took my time between movements and took it easy on the Assault Bike!!


PM Session (Accessory Work)

A. Strict Handstand Push-Up Clusters, 4.4.4 x 3 sets, rest as needed between sets.
     - Got through most of these OK with some generous rest during clusters. Missed a rep or 2 towards the end.

B. Kipping Handstand Push-Up Clusters, 5.5.5 x 3 sets, rest as needed between sets.
     - No misses but...some long breaks during clusters

C. Muscle Ups on the Minute, Every Minute x 10 Minutes x 2 reps..
     - No missed but technique not the greatest