Tuesday, 10/10/2017

10/10/2017 - Strength

Score Type:: Total Weight

SQUAT CLEAN
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

2 Sets of 1 @ 90-95%

Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 80% of 1RM Clean and Jerk


Working Sets
1 Squat Clean @ 84% of 1RM Clean and Jerk

1 Squat Clean @ 87% of 1RM Clean and Jerk

1 Squat Clean @ 90% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 90% – 95% of 1RM Clean and Jerk



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10/10/2017 - MetCon

Score Type:: Total Weight

"JACK THE RIPPER"
Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

Barbell complex must be completed unbroken.

Set #1 – 50% of 1RM CJ

Set #2 – 55% of 1RM CJ

Set #3 – 60% of 1RM CJ

Sets #4+5 – Climb as you see fit. Post heaviest load

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Comments

Mike Huckaby

Mike Huckaby 2 months ago / Reply

10/10/2017 - MetCon: 105 lbs

Mike Huckaby

Mike Huckaby 2 months ago / Reply

10/10/2017 - Strength: 145 lbs

Jon Gangloff

Jon Gangloff 2 months ago / Reply

10/10/2017 - MetCon: 105 lbs

Michael Rodriguez

Michael Rodriguez 2 months ago / Reply

10/10/2017 - Strength: 225 lbs

Jeremy DeMass

Jeremy DeMass 2 months ago / Reply

10/10/2017 - Strength: 195 lbs

Jeremy DeMass

Jeremy DeMass 2 months ago / Reply

10/10/2017 - MetCon: 125 lbs

gina watkins 2 months ago / Reply

10/10/2017 - MetCon: 40 lbs

gina watkins 2 months ago / Reply

10/10/2017 - Strength: 70 lbs

Josh Pool

Josh Pool 2 months ago / Reply

10/10/2017 - MetCon: 115 lbs

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