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!

1/25/17

Warm Up
500M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Press
5 – 3 sec. Tricep Stretch
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
A) Front Squat – 10 Minutes to build to a heavy 3 Reps

Jeremey: 230#
Charlotte: 140#

B) Split Jerk – 5×3 for Speed and technique

Jeremey: 135#
Charlotte: 130#

Went rucking with 30# in the evening. Walked with Tucker the entire time. Did 2 miles at an average pace of 17:51.

screen-shot-2017-02-08-at-8-16-20-pm

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!

7/2/16

Warm-up

200m Run
6 Samson Complex
6 Goblet Stretch
Shoulder Circuit
Clean practice with empty bar

WOD

Operation Red Wing

4 RFT:
3 Big Clean Complex
800m Run
8 Burpees
800m Run
8 Thrusters
800m Run

Each Big Clean Complex consists of:

High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

*Without dropping the bar

Completed the workout with 95#. Took me 1:14:22. What a doozy! For each Big Clean Complex, I rested :30 between sets. Last set smoked me on each round! Looking forward to doing this with 115# next year.