September 2nd, 2016

Warm-up
Crossover Activation
12 Ring Thing Muscle-Ups (perform these slowly)
10 Kick-ups to Freestanding HS Hold (work on not moving hands)
5 TGU each side
Bear Crawl/Spiderman/Crabwalk x 30 ft each

Barbell work
A Snatch off blocks (below the knee); 50%x2, 60%x2, 70%x2x3, 75×2
B Clean and Jerk; 50%x2+1, 60%x(2+1)x2, 70%x(2+1)x3
C Front Squat; 70%x3x4 – speed out of the bottom is main focus here

Assistance
Reverse Snow Angels x10x3
Hammer Curls x10x3
Banded Tricep Extension x10x3

Conditioning
1 Minute Assault Bike @70%
1 Minute Ski @80%
1 Minute Row @90%
Rest 1 minute
x 4

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7 Comments

  1. Warm up done
    A. 95,115,135,140
    B. 135,145,165
    C. 200

    Accessory:
    2.5s, 30, then 35×2 all with fat grips, green band

    Conditioning:
    13/11/17
    14/12/18
    15/13/19
    16/13/21

    Good day with Jake!

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    Reply

  2. A. 115-175
    *felt super solid today. Moved grip in a bit and it feels good.
    B) 140-200
    *have to work on not being lazy in light cleans.
    C) 240
    *all fast

    Accessory:
    2.5s
    35# w/fat grips
    Green band, kneeling

    Conditioning:
    16/16/22
    16/14/21
    16/14/20
    16/14/21

    Solid first session back at the range with Cooper!

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    Reply

  3. Warm up: done
    Barbell:
    Snatch: 95-145. Sweet snatch day! They felt light and fast…
    Clean&jerk: 125-175
    Front squat: 225
    Conditioning:
    60 cals , 53 cals and 61 cals
    Thanks Alana for not letting skip the last fun part 😉

    Like

    Reply

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