Here is today's workout brought to you by me. Have fun, lift hard, and make em count.....
Warm up:
4 sets of ten for the following:
10 pullups
10 GHD situps
10 air squats
Workout:
3-3-3-3-3-3-3 Clean and Jerk (Power Cleans) (You can split jerk, or standard jerk)
Post loads to comments. Last set of three should be in the neighborhood of 85% of your 1 rm.
Mini-WOD
Three rounds for time of the following:
10 95# Overhead Squat
10 Manmakers (burpee pullup to a knees to elbows)
10 box jumps (tallest box you can manage)
Post times to comments.
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4 comments:
Did the Company PT this morning, and then knocked out the strength portion, the Clean & Jerk.
95/95/95/95/105/115/125
Been out for the past week with court and a wedding back home. Good to be back in the mix.
Warm up as Rx'd
Weights for the C&J were as follows:
135/155/155/155/165/175/195
Mini-WOD not completed due to not enough time(class on deck)
Like Green, Company PT (120 Pull-ups, 120 Burpees)
C&J weights: 95/95/95/95/105/125
Mini WOD Time: 13:30 - This smoked me, good times.
C&J weights: 95/95/95/95/105/125
Mini WOD Time: 10:07 - This smoked me, good times.
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