May 17th, 2016

A. Three sets of:
Behind the Neck Snatch Grip Push Press x 10 reps
Rest as needed

B. Power Clean w/ 2-second pause at the knee + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

C. Four sets of:
Snatch Grip Romanian Deadlift x 6 reps @ 85-90% of 1-RM Snatch
Rest as needed

D. Three sets of:
Single Leg KB Deadlift x 5 reps/side
Rest as needed

+
12 Second Sprint on Assault Bike
Rest 2 minutes
x 8-10 sets

*Same rules as last week; if you start to drop off in output, stop at 8

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16 Comments

  1. A. 53,63,73
    B. 83,103,123, 113, 113, 113, 123, 123
    Thought I was basing this off Clean 1-RM, but that felt super heavy so I went down based on my power clean 1-RM. Felt more appropriately heavy. Or maybe it was just the early morning wake up talking? 123 felt really heavy.
    C. 4 @ 103
    D. 53,70,70
    +
    3/79, 5/84, 4/76, 4/77, 4/78, 4/80, 4/80, 4/80, 4/79, 4/80
    Pretty consistent on these. I think I was more like 13 seconds on the second one.

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  2. A. 75, 80, 85
    B. 75, 90, 105, 105, 105, 105, 120, 120. Shout-out to Emma for reminding me about the pause at the knee! haha
    C. 105
    D. 53# KB
    +
    I looked at the peak cal/hr output instead of the cals or the RPM… oops
    739, 763, 739, 816, 739, 816, 816, 843

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  3. A. 95, 105, 115.
    B. 115, 145, 165×4, 190×2.
    C. 145, 155×3.
    D. 53, 70×2.
    Skipped the last part. My entire body was hurting from the bike/cindy yesterday so everything was a little tight and kinda choppy. Need to do a little more post workout mobility.

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  4. A. 53, 73, 78
    B. 78, 88, 108×4, 128×2 (couldn’t lock out on the 2nd jerk on both sets of 128 😑)
    C. 103
    D. 16kg, 20kg, 24kg
    3, ?, 4, 3, ?, 3, 4 for some reason my bike stopped working twice on second and 5th round. I quit after 8 rounds. Just not feeling it after yesterday

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  5. A. 135/155/165
    B. 135/165/185×4/2015×2
    C. 195
    D. 36kg
    E. 13/14/13/14/14/13/13/14/12/14

    Felt very sore coming in to today. Felt better as I got moving. So happy to stay above parallel. Challenging, but fun day!

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  6. A. 115, 135, 140
    B. 115, 140, 160×4, 185×2 – it’s been a while since I’ve done a push jerk at this weight, but it felt solid.
    C. 160, 170×3
    D. 36kg
    +
    12,12,11,11,11,10,10,9 These felt pretty good until the end when my legs wouldn’t do what my brain was telling them.

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