Mon 2-2-15

 

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

D.
For time:
Row 500 Meters
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Every 4 minutes, for 32 minutes (8 sets), for times:
Run 400 Meters

Goal is to run each set as fast possible. Note times for each set.

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4 thoughts on “Mon 2-2-15

  1. A. 345-350-355-360-360F. Oops
    B. 150-165-180-195-210-225-240-255-270F(clean,pull)-280F(clean,buried)-270-280
    C. 6:19 including 30s examining split lip
    D. 9:42 @ 115 OHWL

  2. A) last one was 375. 5# pr. Felt great, could have done more.
    B) last one was 275. Technically a PR, could do more considering my clean and jerk separately are higher.
    C) 8:11
    D) DNA, time constraints

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