10/5/22

Got the class workout in this morning... I was happy with how the clean and jerks and conditioning piece went. Overall got a solid workout from this.

A.
15 Minutes
Build up to 1 RM / heavy single Clean and Jerk

-After warm-up, singles went 225#, 255#, 275#, 290# ... put a belt on for 275# and 290# ... power clean and split jerked every rep ... when I tested this 6 week ago I built up to 275# ... 290# is the heaviest I've cleaned or jerked since before the pandemic ... looking forward to handling 300#+ soon. 

B.

4 RFT:

25 Box Jumps (24/20")

20 Toes-to-Bar

15 Front Squats (95/65#) 

-12:35 ... Box Jumps with a step-down at a consistent pace ... TTB went UB ... 15/5 ... 14/6 ... 11/5/4 ... Front Squats UB ... this was very 'crossfity' conditioning ... there was no where to hide, but I tried to get through the TTB/FS as quickly as possible and keep my HR down/consistent on the box jumps. Fun workout overall, I enjoyed it. 

C.

3 Rounds:

15 Barbell Curls (45#)

10 Diamond Push-ups 

Rest :60 

-Complete ... quick arm pump finisher.