Alternative Athletics: Max Clean and Jerk

1/11/2018

Warm up
10-8-6
box jumps
PVC Pass-throughs

1 Rep Max
Find your max Clean and Jerk (compare to June 29th, 2017)
at least 7 reps must be over 90%

then

Find your 2 Min max Russian Twist (25% of max Snatch)

Recovery:
Row 500 Meters
30 Kettle Bell Swings
30 Burpees
Row 500 Meters

Here is an article on why following impulses might not be all bad.

1 Comment

Hart

1/11/2018 06:07:59 pm

200m
110x 15#pr
125w 5#pr
70w 5# pr 51/20
126w 1# pr
75w 10# pr
90w 5# pr 105 single count
115m pr 105 single count

Recovery
Lg
Ah 906 20#

Max clean
115w 5 # pr

7 rounds
5 bench 225
5 power clean 155
20 wall balls 20
16:48m rx
19:49m rx
19:49m rx

4 rounds
25 cal row
25 clean 95/65
25 fs 95/65
31:30 w rx

3 rounds
7 push press %74
35 hip extensions
8:00w 65

Nate
7+4m rx

Yesterday
12:33w 85
16:05w 40
24:54w 20
21:38m 110 5 rounds

Tomorrow
28:36m 100
39:55w 225
47:00x 55# 10-5

Max ohs
45# pr

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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