Workout of the Day
A.
Five sets for times of:
50 Meter Sprint
6 DB Snatches (3 each arm)
Rest 60 seconds
Rest until fully recovered, and then . . .
B.
Take 8-10 minutes to build to a heavy-ish hang clean
C.
For time:
Row 2000 Meters
40 Pistols (alternating)
20 Hang Cleans (225/135 lbs)
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Worked out with Noah today. Probably went overboard with the DB snatches and Hang cleans yesterday, so I think it was good to mix it up.
A. Worked up to a heavy clean & jerk – 265 PR and felt like I could have went a bit higher!
B. 30 bs / 40 pull up / 20 Stoh / 30 fs / 20 pull up / 20 Stoh / 20 oh squat / 10 pull up. (7:22)
A. :42/:37/:36/:37/:36. Feeling good about these!
Rested about an hour, then
B. Worked up to a couple reps at 225#
C. 14:41. 1:28 PR from the last time.
Feeling ready! Thanks for everything CJ!
A.
1.04 , 54s , 54s , 54s , 52s
B.
New PR – worked up to 75kg 🙂
C.
Couldn’t row since I didn’t have a rowing-machine…Started the workout with a 1200 meters run instead.
Felt good with the pistols! The Hang Cleans were heavy, but worked out better this time than last. Finished at 11:30 (but like I said with 1200 meters run instead of 2000 meters rowing).
A
Did it without the rest as I wanted to practice coming back on the DBs, total time 6:30..
B
Worked up to 255 as well
C – Did it with 50 pistols – 15:05
Get on the rower: 5 sec
Row: 7:10
Rest/ move over to platform for cleans: 35 sec
50 pistols: 2:15
10 cleans: 2:00 (6+4)
10 cleans: 3:20 (4+2+2+2)
A.
37s-39s-39s-38-37s
B.
Just worked up to 225#
C.
10:53 (3:15 PR!)
7:10 row
Pistols x 10-10-10-10
Hang Power Cleans x 10-3-3-4
Really happy about this!! I’d be happy with sub 13 🙂
Again thank you CJ! Really getting confident with the movements! Just finished an ice bath and looking forward to next week!!
Dang man 10 cleans in a row!!! You’re gonna crush this one!! I gunnin for you now. Gotta do this tomorrow as I’m workin a 48 right now. Great work!!
Haha thanks dude! The trick for me is to n
NOT let the bar roll into my fingertips. Need somewhat good wrist flexibility.