Mon 11-24-14

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 2% on last weeks results. Use Jerk Blocks if possible.
C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups
D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

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4 thoughts on “Mon 11-24-14

  1. A) 225-255-275-290-305. Max Reps 5 @ 290
    B) 185-205-215-225-235(all x 4)-250×2
    C) I don’t even want to post these they’re so embarrassing.
    1+7 (all cleans TnG. MUs were a mess)
    2+2 (just slow man. Having a hard time pushing myself when I’m in the gym alone during metcons.)
    D) Done. Rows w/ 53# KB

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