4/14/17

Warm Up
200M Run
250M Row
10 Lunges
5 Strict Pull Up
10 Lunges
10 KB Swing
10 Goblet Squat
7 Kipping Pull Up

Mobility
– Banded Lat Pull
– Ankle Distraction

Met Con
3 Rounds For Reps Of:

1 Min Back Squat (135/95#)
* 1 Min rest
1 Min Chest 2 Bar Pull Up
* 1 Min rest
1 Min Power Clean (135/95#)
* 1 Min rest

Jeremey – 145 Rx
Char – 116 Rx

The power cleans really got me. I was getting roughly 20-25 reps on the back squat, 15 reps on the chest to bar, and 10 on the power clean each round.

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#.

10/26/16

Warm Up

500M Row

2 Rounds
7 Muscle Clean
7 Press
7 Tricep Extension
7 Front Squat

Mobility

– Ankle Distraction
– Front Rack

Strength

Bear Complex

5 Rounds of 7 Sets of this sequence:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Jeremey—95, 105, 115, 125 (f), 125 (f)

Charlotte—55, 65, 70, 80, 85 (f)

I’ll take it! That’s a 20# PR from the last time I did this.