Single Session Today:
Warm-Up Goal: Shoulder Mobility overhead
1) Work to a light working set for 3 reps of Jerk Grip OHS - 10min Max
Stay light, move better - Stay on heels and try to keep bar extended and locked, not held forward.
*Pro points for clean Grip Sotts Press in the bottom of each rep*
Oly --
2) C&J Establish a Heavy Double
3a) 3 x 3 - 2-Position Pause Pulls -- Pause at knee, pause in pocket, finish pull @ 100% of #2
3b) 3 x 3 Jerk Balance at 80% of #2
Gymnastics (Emom14) --
4a) 7 x 1 - Kipping MU, then Strict Negative for form:
5s at support
3s Lower in Dip
3s in bottom of dip
Hold to chest for 2s
3s Lower to extension
Explode chest to ring pull-up.
4b) 7 x 3 Strict + 5 Kipping for Max Height HSPU
Metcon --
5) 4 x 1500m Row - Rest 1min, Row softly for ~1min, then continue - paces below:
6:30-7:00 2k Time: 1:48 Pace
7:00-7:30 2k Time: 1:53 Pace
7:30-8:00 2k Time: 1:58 Pace
Jeff I think this is awesome and appreciated. Any chance you can create an optimal gear section? Maybe that can be my contribution after reviewing the workout for the day.
ReplyDeleteLol --
DeleteFor #1 - #3 I'll be sporting some Romaleos, calf sleeves, some wrist bands w/ tape on my left wrist.
#4 - I'll #GearChange to Nano2s, and throw on my Again Faster Gymnastics Grips
#5 I'll go to my Reebok Oly's, and Reebok gloves.
Lots of #GC going on in this day. I'd love to hear your thoughts / breakdown each day.
1) Went to 95 - Felt decent, really works upper back.
ReplyDelete2) Hit 285 for a double, 305 for a single
3a/b) Done (285/225)
4a) Done, hold at chest got hard
4b) Done w/ 45lb Plate - made it 4 sets then started failing after 3 kips
5) 1:48.0, 1:50.2, 1:51.0, 1:50.9
Only had time for 2-4-5.
ReplyDelete2) Hit 270 for dbl. Legs were pretty hit after 14.1 and squats, jerks were struggle street.
4a) sets 5,6,7 challenging but do-able. Stupid connected MUs and positioning
4b) Worked up to 45+15 for set 3, then rest were done with 45. Strict hspu were hard sets 5-6-7 but kipping felt great.
5) Hit 2/4 rows 1st@1.51.2 - 2nd@1.52.6