1/27/17

Warm Up
250M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Passthrough
10 SG Press (bar)
10 OH Squat (bar)

Technique
– Burgener Warm Up

Strength
A) 3 Pos Snatch

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

  • Perform Unbroken

Jeremey—Worked up to 115#

B) 3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

  • Perform Unbroken

Jeremey—Worked up to 165#

Shoulders felt terrible today!

1/12/17

Warm Up

500M Row
6 Samson/Hip stretch
5 Broad Jumps
5 Goblet Stretch
Shoulder Circuit
10 Press
10 Tricep Ext.

Mobility

– Front Rack
– Ankle Distraction

Strength

3 Pos Clean and Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

1×95#
1×115#
1×135#
1×145#
1×155#
1×165#
1×175# (Fail at jerk)
1×175# (Fail at jerk)
1×135#

Little barbell complex today. The cleans felt really awesome. The jerks felt terrible. I literally could have done 195# if it weren’t for the jerks!