1. Conditioning
AMRAP 15:
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”
AMRAP 15:
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
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
2 comments:
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.
My lab got out early so I had a lot of time in the afternoon for a good workout.
1) Clean & Jerk (%1rm = 125#)
1x3@60,70,75,80,85%
*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#)
1x3@60,70,75,80,85%
3) Romanian Deadlift (%1rm clean = 145#)
1x5@60,70,75,80,85%
Then I alternated sets of Bent Over Barbell Rows (@ 85#) and pushups.
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