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Friday 11.01.13

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Charles locking out his jumping muscle-up during Wednesday's workout. I appreciate your coachability (I just coined that term) and how you quitely go about your work. Pleasure to have you in class. Keep it up man!

101

A. 3-position clean (mid-thigh, below knee, floor) + 1 jerk, 7 sets

Notes: 2 min clock. Not much to say about this. Just get it done.

+

3 rounds for time: 
400m run
20 hand-release pushups
20 front squats, not heavier than 95/65lb

Notes: 15 min cut-off. Come dressed and prepared to run outside.

201

A. Hang clean (above knee) and jerk, 10 min to build to 2RM 
B. Hang clean (above knee) and jerk, 1@90%, 1@95%, 1@100% of A

Notes: You should drop the first jerk and then deadlift into the hang position for the second rep. The reps of part B should be on a 1 min clock.

+

3 rounds for time: 
400m run
20 hand-release pushups
20 OH squats, 95/65lb

Notes: 15 min cut-off.

Post loads and times to comments.


Comments

1 Comments
Mike
November 1, 2013 8:00 AM
Mike
201 Hang Cleans/Jerks- 135#, 155#, 185#(failed 2nd clean..), 185#, 205#, 215# - Jerks felt better today than in recent weeks, I think I was pulling a bit early and catching all of the cleans forward. Hang Clean/Jerk Drop sets- 1@195#, 1@205#, 1@215#. W0D@Rx-9:47, shoulders definitely were feeling it during this, was able to go unbroken on the sets of OHS, but had to break up the last set of pushups.