4/30
Olympic
Clean First Pull + Hang Clean + Jerk - 7x2 (1+1+1) (r:60s) : 115x2, 135x2, 2, 155x2, 2, 175x2, 2
Strength
Push Press - 3x5 (r:60s) : 155x5, 165x5, 175x5
Bent Row (supinated grip) - 3x5 (r:60s) : 205x5, 5, 4
Squat - 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% (r:2-3min) : 300x5, 315x3, 335x2, 335x1, 1
Pause Front Squat - 5x2 (x5x) (r:90s) : 155x2, 165x2, 2, 2, 2
Conditioning
5 Rounds total reps :
1 Min of 5 Power Cleans 155# w/ remainder of time for ME split jerks
1 Min ME Burpees
Totals 5/15, 3/13, 3/11, 3/11, 3/10
Comments
- The first olympic movement is performed like this : a pull to the knees (i.e. First Pull), a 3 second pause at the knees, then a clean from the hang position (at the knees) and then a jerk
- I should have scaled the weight for the conditioning. The 155 power clean wasn't the issue, it was the jerks afterwards
- Did I already mention that I HATE front squats??
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort