Tuesday February 23, 2021


John

AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes-Bar
-right into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
5 Burpee Pullups
-directly into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes- Bar
5 Burpee Pullups
*Begin each 5:00 Minute AMRAP with a new 12/10 Calorie machine, regardless of where you were at.
Post scores to comments 

Accessory Work
3 Sets of:
15 Single Leg Glute Bridge (each side)
15 Glute Ham Raises (on GHD/Floor)
15 Single Leg DB RDL (each side)
 

Monday February 22, 2021

Event5-7
Stu and Rob

Power Clean and Jerk Complex- 3 Set of 8 Reps
3 Sets (3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk)
*rest 60-90 seconds between sets*
Post loadings to comments 

Athletes Notes
How to approach the lifts
* This will be cycled. Each set, perform 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk
*Move up in weight each set

Example Sets*Based off a 300lbs Clean and Jerk 1RM
Set 1. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #155
rest 60-90 seconds
Set 2. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #185
rest 60-90 seconds
Set 3. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #205