2/26/19

This morning was a great training session. Had a ton of fun this morning, felt good on everything. Conditioning piece was tough... I really blew myself out going super hard on the first few. Overall got a lot of intensity out of this and had a great time.

A.
Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% (275#) of 1RM Clean
Set #2 - 85% (290#)
Set #3 - 90% (305#)

-Complete

B.
Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Start with the below percentages, and build on the final three sets all based on how the loads are moving today.

Set #1 - 70% (215#) of estimated 1RM Power Clean and Jerk
Set #2 - 74% (225#)
Set #3 - 78% (235#)
Set #4 - 82% (245#)

-Final three sets went: 255#, 265#, 275# ... felt very strong on these, fun training

C.
Every 5 for 25 (5 sets) of:
3 Power Cleans (225/155)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/10 Calorie Assault Bike

-1:35
-1:56
-2:04
-2:20
-2:26 ... rough, obviously gassed out, especially on the burpees/bike. Great interval work.

D.
Body Armor
3 Giant Sets, not for score:
50' HSW (2 x 25')
20 Single Legged Dumbbell Deadlifts, 10 each leg (2 x 50# DB)
10 Dumbbell Bench Press (2 x 50# DB)
21 Hip Extensions
Rest as needed

-Complete, great accessory work