Tuesday, October 18, 2016

TUESDAY

3 Amigos at 6am

(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5
Aim to go heavier than last week

(B) For Time
3 Rounds of
3 Clean and Jerks: 60/40/38
1/2 Gasser

2 Rounds of
3 Clean and Jerks: 65/45/43
Run 400m

1 Round of
3 Clean and Jerks: 70/50/48
Run 800m

EXTRAS
Technique Primer: Muscle Clean: 3x3 (light)
(1) 3-Position Clean (floor, knee, mid-thigh) Max in 12min
(2) Clean Pull on Riser - 1x3@108% - 1x3@113% - 1x3@118%
(3) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.

9 comments:

  1. A) 80, 80, 90, 90
    A1) 25, 30, 16kg KB, 30
    B) 14:06 rxd

    ReplyDelete
  2. A) 88k dead strict bar 29k 10k DB
    B) 14.44
    Extras 46 49.5 52 54.5

    ReplyDelete
  3. A) 45,55,65,75
    A1) 6kg db x2 sets 8kg kb x 1 set, decided it would be fun to hit my thumb with the 8kg kb on 4th set.

    B) 14.00 benched instead of c&j 35kg x 5 reps per set. 500m row instead of 800m run on last round.

    ReplyDelete
  4. A) 140, 150, 160, 170

    A1) 50, 60, 65, 70 (f) x 3

    B) 11:49 rxd

    ReplyDelete
  5. A) 40, 50, 55, 57.5kg
    A1) 15, 20, 22.5, 24kg (3 reps for last set)

    B) 12:36- clean and jerk 26, 31, 33.5kg

    ReplyDelete
  6. A) 130, 150, 170, 190
    - 40, 50, 60, 62.5

    B) 12:46 - power cleans instead of CJ.
    80, 90, 100.

    ReplyDelete