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Tuesday 141216


Roman, doubling under.
Fitness

A. Clean Deadlift: 8min to build to 110% of 1RM Clean
B. Clean: Build to a tough single in 10min

Notes: The clean deadlift must be done with PERFECT clean technique and positions; it's not just a deadlift. Build to AHAP with perfect technique, which should be around 110% of your best clean.

+

8min AMRAP:
10cal AD
3 HSPU/8 HRPU
10 Walking lunges

Rest 4min

8min AMRAP:
Power Clean (TnG if possible), 135/95
Push Press, 135/95
Front Squats, 135/95
Bent Rows, 135/95
Begin with 1each, and add 1 rep each round

Notes: Post clean weight to board.


Performance

A. Power clean cluster, 1.1.1; rest 10sec/rest 3mins x 5
B. 1 PC + 2 SJ; rest 90sec x6, moderate weight
C. PC and Jerk, TnG into the jerk, 1 rep every 20sec for 5mins @73% of A
+
90% effort, keep track of reps for each set:
30sec max KBS, 24/16kg
30sec max DU
30sec max Row cals
rest 90sec x 5

Notes:
– increase weight per set on PC cluster
– keep weight moderate on B
– record weight used for C
– goal is same score each set
- J-Earley: C @185, avg 65 reps per round (15 swings, 42 DU, 8 cals)

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