6/5/17

Warm Up

200M Row Sprint
5 Goblet Stretch
6 Cossach Squat
7 Perfect Air Squat
100M Run (Fast)
1 Rope Climb

Coach Led Clean Prep

Met Con

4 Rounds For Time Of:

2 Rope Climb
100M Sprint
4 Clean (225/155#)
100M Sprint

Jeremey: 17:30 (205# Clean)
Charlotte: 21:17 (125# Clean)

Although I had to scale down the clean, I’m still pretty pumped about this one. Back on 5/15/17, we did a 1RM on clean, and I failed at 215# multiple times. Today, I didn’t have any misses at 205# over 16 attempts. Everything else was fine – the cleans took the majority of the time.

5/15/17

Warm Up

3 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
30s Hand Stand Hold
– Static/Pro-Retract/Head or shoulder tap

Strength

Clean
1-1-1-1-1-1-1 reps

Jeremey – 185, 195, 205, 215 (4xfail), 185, 185
Charlotte – 140, 145 (Power Clean)

Extra Work

10 min EMOM:
– Odd: 2 Strict HSPU
– Even: 2 Muscle-ups

200M Walking Lunge (Took about 7 min)

4/11/17

Warm Up
250M Row
6 Samson/Hip
5 Goblet Stretch
10 Passthrough
10 Press to OHS (pvc)
10 OHS (bar)

Technique
– Burgener Warm Up
– 3/3/3 Snatch Prep

Strength #1
Snatch – 15 mins to establish 1RM

Jeremey – 135# (Had 145# locked out, but couldn’t stand it up)
Charlotte – 100#

Strength #2
Clean and Jerk – 15 mins to establish 1RM

Jeremey – 180# (PR)
Charlotte – 140#

1/19/17

Warm Up
250M Row
DROM Warm Up
10 Press
10 Tricep Ext.
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
Clean grip pull with pause. (1″, Knee, Hip, Finish)

4 Sets of 3 Reps

Generally the clean segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best clean.

Jeremey—worked up to 135#

-Then-

5 Sets Of:
1 – Power Clean
1 – Front Squat (2 sec pause)
1 – Clean (2 sec pause)

Always shoot for best technique before adding weight.

Jeremey—Completed at 135#, 145#, 155#, 165#, 175#, and 185#.

1/7/16

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Strength

Felt pretty beat up today, but I wanted to work on some heavy squat clean singles. Didn’t end up working up as high as I wanted to.

1×2@95#
1×2@115#
1×2@135#
2×2@155#
2×2@175#
2×1@185#
1×1@195# (Ended up failing a few times so went back down)
3×1@185#

Recovery

Loaded up the ruck with the two biggest water bladders I could find and went for a short walk with Tuck. The pack probably only weight 10-15#. I desperately want to get a GoRuck plate.

Time: 35:32
Distance: 2 miles

IMG_3822.jpg