April 26th, 2016

A. Five sets of:
Power Clean + Push Jerk; (1+1) x 2 @70-80% of 1-RM Clean & Jerk
Rest as needed

B. Take 10-15 minutes to build to a heavy triple Push Press

C. Three sets of:
Clean Grip RDL x 8-10 reps @80% of 1-RM Clean
Rest as needed

+

8 minutes @ 85-90%:
2 Rope Climbs (w/ legs)
8 Double Kettlebell Swings (24/16kg each hand—shoulder height only)
12 Push-ups
24 Double Unders

Rest 4 minutes
x2

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13 Comments

  1. A. 123,128,128,133,133
    These percentages felt great. Was tempted to go up, but I stuck to the prescribed numbers.
    B. 123. Glad I got this cause I haven’t been able to hit it for 3 the past 2 weeks. Progress!
    C. 138 😰
    D. 3+1 / 3+1
    Never done the double KB swings before today. Those definitely get the heart rate up! A little bit of a cluster on the ropes slowed things down a bit, but the extra rest was definitely enjoyed. Was glad I kept the pace for both rounds.

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  2. A. 165×1 185×4
    B. 175 wasn’t feeling it today….
    C. 185×1 205×3 sorry did 4 sets
    D. 3+1 , 2+ 2+8+12+ 8. The du’s destroyed me. Talk about arm pump!

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  3. A. 103, 108, 113,123×3
    B. 113 #meh
    C. 133 x10 all 3 rounds
    D. 2 + 20 / 1 plus 36 – rope climbs slowed me. I was alright w/ the kbs and pushups were okay until the end when everything about my arms were smoked

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  4. A. 113, 123, 128×3
    B. 128
    C. 138, 143, 153
    Skipped D, wasn’t even going to have time to come in at all but I needed to do at least something to breakup the day before my headed exploded from stress.

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  5. A: 133 across
    B: 118!!! Pretty pumped about this. Honestly wasn’t expecting to get 108
    C: did this at prescribed percentage at 128 and this felt super easy
    D: 3 rounds, then 2+17. Thanks Emma for making me doing my push ups right haha

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  6. Missed today because of rugby and made up over week.
    A. Only got 2 sets at 108 and 113
    B. 135#
    C. 10 each at 130#
    D. 3 rds, 2+2 climbs. Still struggle with rope climbs, but this is most I’ve ever done at once.

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