12-23-21




Clean Day!


Barbell Cycling work


We worked cycling 6 weeks ago, but did Cleans and THEN Jerks. Today, we'll do Hang Power Clean and Jerks. So, go thighs, chest, overhead, repeat.


Work on touch and go reps, from your thighs and your chest. Once you start moving, try not to stop moving the entire time.


Approach is LOOSELY based off 1RM Clean and Jerk, but is going to vary greatly, depending on your ability to cycle.


0:00-8x30%

2:00-8x40%

4:00-7x50%

6:00-6x60%

8:30-5x65-70%

11:00-5x70-80%

14:00-5 as heavy as able w/o stopping


This is approach is fast and does not have many sets... This is to give ample oppertunity to warm up and prepare, as well as cap anyone from getting too carried away with weight today, following the last three days of craziness :)


PART 2

For Time: 7 min cap

-60 Hang Power Clean and Jerks

-40 Burpee Facing Bar Hops

-20 Deadlifts


ABSOLUTELY, POSTIVELY, CONTROL YOUR BARBELL TO THE GROUND!


95/65, 2 foot take-off

75/55, 35 Burpees, 2 foot take-off

55/35, 30 Burpees, BF Step Overs

35/25, 25 Burpees, BF Step Overs


FAST!!! Pick a weight you could rip an easy 20 reps w/o stopping. You need to absolutely boogie on this!!! If you stop moving for more than 10 seconds and have to break up any sets more than 3 times, you will not finish.


Why the Deadlifts? Only 20 reps of super lights weight? Kind of a waste of time... It ain't for the fitness. The Deadlifts are for mental conditioning.


To finish under cap, you'll have to fly... By the end of your Burpees, you'll want to flop. You need to sprint and that's the intention. But, you can't... You have a litttttlllleeee more work to do. So finish your Burpees, stand up, take a breath, and hang on for another 30 seconds before dying. xoxoxox


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