October 24, 2012

A.

Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C.

Complete as many rounds and reps as possible in 6 minutes of:

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

D.

Complete as many rounds and reps as possible in 4 minutes of:

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

(6:00 pm)

E.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

F.
As many reps as possible in 6 minutes of:
AirDyne 1 mile
Bar Muscle-ups X max reps

Results:
A) Complete (135 lb)
B) 285, 300, 315, 330(f), 330(f), 315, 315, 315 - inconsistent today. weights felt heavy.
C) 5 + 12
D) 4 + 4
E) 9:12 - shoulders are spent. DUs were smooth though.
F) 18 reps

Grrface.