Wednesday, 7 January 2015

On your own...
1. “The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.
2. Clean Jerk Technique
EMOMx9: 2 Squat Clean and Jerk at 85%
3. Squat
3×3 Front Squat, across


R.K. Barker said...

That was a butt kicker. Loved it. I couldn't use a rower that displayed calories for the first three rounds, so I only have calories for the last three. Cal/Burpees/DUs.

?/14/54, ?/14/46, ?/12/40, 15/12/40, 15/12/44, 15/12/47.

Used 155 for the Squat Clean & Jerk, last couple sets felt nice and heavy.

225 for the Front Squats.

Grip Crushers: 3X8 @ 70

Alex Vinson said...

Went on a three-mile run in the morning.

In the afternoon...
Overhead Lunge (%1rm jerk): 1x5@50,60,70,80%

Power Clean(%1rm clean): 1x5@50,60,70,80%

Front Squat+Jerk (%1rm clean):1x5+2@50,60,70,80%
(That's 5 front squats, then 2 jerks. Got kind of hard because my clean is a lot higher than my jerk)