A. Squat Clean – Block Work:
Mid Thigh – 6-8 reps @ 45-75% – 135-145-155-165-175
Knee High – 5-7 reps @ 55-65% – 175 x 3, 195 x 4
2″ Below Knee – 4-6 reps @ 75-80% 225 x 2, 235 x 2, 245 x 2
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B. Double Barrel Front Squats: 5 reps every 90 sec x 3 sets – easy/moderate load working speed/time under tension
easy/moderate almost meant I went empty barbell – 125
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3 Sets for times:
10 DB Power Cleans @ 50#
30′ Walking Lunge with DBs OH
20 CTB
rest 60 seconds
12 DB Hang Clean and Jerk (single arm, 50/35 – 6 per arm)
30′ Walking Lunge with DBs in Front Rack
10 Bar Muscle Ups
Rest 4 min+ bw sets to ensure quality reps/recovery
5:06-5:24 – I started to do a second round but I could feel my hands start to separate a little on the c2b so I called it. First round of c2b I did a very fast transition and wanted to see if I could do small sets with short breaks. I did 6/6/4/4 and same strategy with bmu 3/3/2/2. The overhead db lunge just sky rockets my heart rate so the second round I wanted to try a bigger set on c2b and I did 12/8 – definitely a little longer beak bt the sets. I had a faster split on the first part but it slowed me down on the second part as I fell behind the time on the bmu.
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3 sets for quality/cool-down:
5 Lunge to Cossack Squat Complex/side w/ Sliders
5 Crossunder Curtsey Lunges/side w/ Sliders
10 Toes Elevated Elephant Walks
Rest as needed b/t each
This was on point today