Wed 11-19-14

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
D.
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

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3 thoughts on “Wed 11-19-14

  1. A. 265 across. Cleans sucked, jerks fine
    B. 235-275-325-365-415-440.
    C. DNA, minor L hip tweak on the 440
    D. check. did 7 CTB and 44lb KB for all. Started with 16 lunges, 7 burpees and 15 DUs. Raised both to Rx in round 6.

  2. A) 210
    B) 210-250-290-335-375-395
    C) 290
    D) Scaled to:
    -Pullups were 5/6/1 with purple band, then 6/4/5/5/4/5/4 with red band
    -14 lunges (10 the 3rd round, then re focused and got my head in the game
    -8 burpees, 20 DUs

    Training alone sucks sometimes.

  3. A. 225 across – these felt amazing
    B. 225-275-315-365-410-435
    C. 315-315-315
    D. Completed 7 Rounds Rx except did 5 strict CTB. Only made 6 rounds last week with far fewer CTB’s. Great mental day today (training alone sucks…agreed Eddie)

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