Wednesday, 12/3
Tuesday, 12/2
December 1, 2014Thursday, 12/4
December 3, 2014
Warm-Up
3 rounds of
8 Scorpions
4 Alt-T Push-Ups
8 Reverse Hand Spider Lunges (hands turned backwards for bonus wrist stretch)
4 Squat to Bootstrapper
Strength – Power Clean (30min for Prep and Work sets)
– – Prep – –
3 x 2 Clean Extensions + 2 Hang Power Clean + 4 Push Press
– – Work – –
Beginners
8 x 1 Hang Power Clean + 1 Power JerkInt/Adv
8 x 1 Power Clean + 1 Power Jerk
Met-Con
6min AMRAP of 5 Strict Pull-Ups + 10 Single Arm DB Thrusters (5/side)
– scaling for pull-ups: band assisted or ring rows
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Cleans are feeling good again – not quite up to my max but made it to 160# and since I hit the jerk successfully that’s a new pr for the combination! Legs were in rough shape from the previous days, too, so that’s a good evening for me.
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I feel like we recently did something like strict pull-ups and my arms are still sore… must be my imagination. Those pull-ups slowed down quickly and had me thinking I should have gone heavier on the thrusters – which is not something I ever expect to consider mid-workout – so I’ve definitely appreciated the emphasis on strict work. This is one of the few areas I’ve gotten a little weaker in over time going from around 15 max strict pull-ups to more like 10 at the moment so this should provide some motivation to get back on that more regularly.