2/21
A. Squat Clean: Build to a heavy strong single for the day in 5 attempts; One attempt every 90 seconds
*Once you warm-up above 75%, attempts begin. Based on 1RM Hang Squat Clean
270 – squat felt really strong and a lot more in the tank, pull off the floor did not feel the same confidence
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Every 4 min x 4 sets – Alternating Sets:
Set 1:
15 Box Jumps – 24in – step up/down allowed
AMRAP OHS @ 155 until 90 sec mark
9-11 – couple of good things here, warming up and in the set, I was able to clean and jerk to an overhead position with no pain, that was not the case on monday…..first set, i did 6 and 4, second set I decided i was going to try and hold on to the bar and go all the way but then I stopped at -1, and had no pull left with a few seconds left to get one more rep jumped on all box jumps
Set 2:
20 alternating Pistols
AMRAP Hang Power Cleans @ 155lbs until 90 sec mark
10 & 14 – totally underestimated how the bar would feel for the first rep, i couldn’t get any rhythm on the second set i found the groove a little more and got some bop bop cleans in there – pistols were not fast but felt ok
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3min Clock:
18 Cal Row
8 DB Power Clean @ 50lbs
AMRAP bar Muscle Ups until the 2min mark
x 3 Sets
6-7-5 – the first set my grips had no grip so i changed them on and that made a big difference. The 3rd set i was on top of the bar as time expired so it could’ve been 6 if i want to bro rep myself