Monday, 9 February 2015

will likely be another code red morning, so on your own...

1. Conditioning
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”
2. Oly/Strength
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats


R.K. Barker said...

Decided to do only three rounds, I have the APFT on Wednesday. Took my time and focused on good form. 6:03.33 As rx'd. Didn't do the strength.

Alex Vinson said...

My lab got out early so I had a lot of time in the afternoon for a good workout.

1) Clean & Jerk (%1rm = 125#)

*I worked pretty hard to make sure these were good squat cleans (below parallel is not my forte...). Then I did several squat clean singles at 125#.

2) Overhead Squat (%1rm snatch = 85#)

3) Romanian Deadlift (%1rm clean = 145#)

Then I alternated sets of Bent Over Barbell Rows (@ 85#) and pushups.