Tuesday August 11

Tuesday 8/11/15

1) EMOM for 10:00-

1 split jerk + :03 pause in receiving position

Start at 60% 1RM and build as you go. Strive for perfect footwork and hold a FULL :03 in the split position every rep. If any reps are not perfect, do not add load on the next one

110, 125, 135, 145, 155, 165, 175, 180, 185, 195

2) Clean Lift-off 5 x 3 @ 90 - 100% 1RM Clean

Get set, squeeze the bar off the floor to just above the knee. Focus on back angle remaining the same throughout, weight shifting in the foot from ball toward heel, shins going from angle at set-up to near vertical when the bar is at the knee

170x2, 175x6

3) CFV Gym Training

Every 2 minutes for as long as possible complete: From 0:00-2:00 2 rounds of: 2 clean & jerks, 135/95 2 toes to bar From 2:00-4:00 2 rounds of: 4 clean & jerks, 135/95 4 toes to bar From 4:00-6:00 2 rounds of: 6 clean & jerks, 135/95 6 toes to bar Etc., following same pattern until you fail to complete both rounds

8+22

4) 4 rounds:

1:00 on/1:00 off:

25/20 calorie row

max strict pull-ups in remaining time of that minute

cals 20,20,19,20 no pull-ups

5) 6x10 strict HSPU rest 30s, last 3 sets were 6/4

6)5xME strict pull-ups, 6/5/6/5/5 varying degrees of C2B

7)4x30 banded kneeling press hold blue band