Had an overall decent workout today … Got in parts A-D on my own and then got the class in (E and F). I woke up this morning a bit sick and I probably shouldn’t have done this workout… my family has been sick for the last week and I was hoping I wouldn’t get the illness, but I think it has finally caught up with me. I had a PM session planned, but just called it and I am going to let my body rest/recover.
A.
5 Sets
2 Power Clean and Push Jerk @65-70% 1RM Clean and Jerk (195-210#)
*Rest as needed between sets.
-195# across, went EMOM
B.
5 Sets
2 Clean and Jerk @73-75% 1RM Clean and Jerk (220-225#)
*Rest as needed between sets.
-225# across, went every :90
C.
5 Sets
2 Power Snatch @65-70% 1RM Snatch (165-180#)
*Rest as needed between sets.
-165# across, went EMOM
D.
5 Sets
2 Snatch @73-75% 1RM Snatch (185-190#)
*Rest as needed between sets.
-185# across, went every :90
E.
For total reps:
Max Strict Press at 65% 1 of 1 RM (135#)
straight into…
Max Push-Press (at same weight)
Rest 2 minutes then…
Max Strict Press at 55% 1 of 1 RM (115#)
straight into…
Max Push-Press (at same weight)
Rest 2 minutes then...
Max Strict Press at 45% 1 of 1 RM (95#)
straight into…
Max Push-Press (at same weight)
-Complete … don’t remember the exact reps on this, but got a lot of intensity out of it.
F.
Every 8 for 24 (3 sets) of:
500m Row
200’ Farmer Carry (50/35#)
100’ Sand Bag Bearhug Carry (150/100#)
500m Row
-Complete … sets went 5:13, 5:12, 5:32
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