Monday, 4 March 2013

WARMUP
• 4 sets:
2. Advanced Frog Stand x 10-12 seconds
3. Pistols x 5 (each leg; add weight if able)

SKILL
20 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
3 rounds for total reps:
1 minute Max Effort Front Squats 135/95#
1 minute Max Effort Handstand Push Ups
1 minute Max Effort American Kettlebell Swings 24/16kg
1 minute Max Effort Pull Ups
1 minute Rest

Notes:  Scale Front Squat to no less than 115/75#.  HSPU should be performed with an Abmat between two 45# plates for men, and two 25# plates for women.

2 comments:

  1. 1. Snatch - 175 (failed at 195)
    2. Front Squat - 245
    3. C&J - 260 (failed at 285)
    4. Cond - 125 (HSPU with 2" deficit)

    All lifts ended up below previous 1RM by a good deal; conditioning slowed greatly by attempt to go Rx+ with HSPU.

    ReplyDelete
  2. 1. Snatch - 83# (failed at 93#)
    2. Front Squat - 125#
    3. C&J - 115#
    4. Cond - 103(HSPU with 25# plate deficit)

    ReplyDelete