January 1st, 2016

*Happy New Year to all of you!  This has been a big year for the gym, and for us (if you haven’t heard yet, Alecia and I are expecting twins this June/July!).  I want to thank all of you for putting your trust in us to guide you in your training, and for pushing yourselves and each other as hard as you have so far.  We are looking forward to working with all of you more and more, and seeing you all progress and grow as athletes and people.

**Full Range will be open today at 12pm.  Please, make your best effort to be there and complete the training at that time. 

Optional AM Session:
Assault Bike 5 minutes Z1
+
Assault Bike 60 seconds @90% aerobic
Assault Bike 60 seconds @50%
x 6
Rest walk 5 minutes
x 2
+
Assault Bike 5 minutes Z1

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
3 reps @80%
3 reps @80%
3 reps @80%
Rest 90-120 seconds between sets

D. For time:
10 Clean & Jerks* @135/95
10 Burpees Over the Bar
8 Clean & Jerks @155/105
8 Burpees Over the Bar
6 Clean & Jerks @175/115
6 Burpees Over the Bar
4 Clean & Jerks @ 195/125
4 Burpees Over the Bar
2 Clean & Jerks @ 215/135
2 Burpees Over the Bar

*Power Clean & Jerk totally fine here.
*Push the pace, minimize the time you spend standing around.  Keep a mental clock in your head when the bar is on the floor, and PICK IT UP

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11 Comments

  1. A. Worked up to 185 on the percentages. No misses
    B. Worked up to 235 on percentages. No misses.
    C. Worked up to 275. No misses
    D. Did a workout with Erin instead.

    I felt like poop today. Probably do to drinking until 3am and waking up at 9am to workout. Happy New Year to everyone!

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  2. A. 58-93
    B. 103-143
    C. 125-300
    Lifts all felt on point today.
    D. 9:16 RX. This wasn’t as bad as I expected it to be. Should have pushed a little harder and done those clean and jerks faster.

    Gotta say it New Year, No Misses.

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  3. A. Up to 155
    B. Up to 200
    C. Up to 250
    D. 11:16 Rx. Spent about 4 minutes on the final 2 clean and jerks. Lame.
    But with no sleep and hungover, today went alright.

    New year, new me

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  4. A. 115-165lb
    B. 135-190lb
    C. 160-255lb
    D. 16:03 Rx

    Even though I got the slowest time for Part D, I am very proud of myself. I have been consistently missing jerks and I was nervous to do this workout. I purposefully worked very slow knowing that 195 and 215 would get dicey. I kept all of my reps to power cleans and split jerks. Happy to say I hit every jerk with no misses. Feeling like I am making progress. Happy new year y’all.

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  5. AM Session: this went really well and I felt great after.

    Afternoon session: Swimming practice with Jamie.

    Main session:

    A. 135,160,170,180,190xmisses and 3×1
    B. 165,180,205,220,235×2 misses
    C. 135-345
    D. 7:37

    Every lift felt super slow and sloppy but I can’t take it too seriously because I only got 4 hours of sleep. Had to wake up and take care of the horses. Oh well that’s my fault. Decided to try and push the workout piece as Adam prescribed. Hope everyone had a great two weeks of holiday!

    CONGRATULATIONS Adam and Alecia!!!

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  6. A. Up to 185
    B. Up to 245
    C. Up to 335
    D. 6:27

    Didn’t feel particularly great below parallel today, but happy to start the new year with no misses. Fun to hit some percentages and then get after that conditioning peace. Looking forward to 2016!

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