Wednesday May 3, 2017

Every 30 Seconds x 12 Reps – 1 Clean and Jerk@ 50% of 1RM Clean and Jerk
Rest 2:00
Within 10:00 Minutes
65/40 Calorie Row/Bike
Time remaining, build to a heavy Clean and Jerk
Post loadings to comments

6:30pm GYMNASTICS with Ali
Part 1. 5 Rounds not for time:
10- Lat Pull downs
10- Kip Swings (re-grasps)
:30 Hollow Hold
:30 Open Hold
Part 2. OTM for 16:00 Minutes
Min 1: 2 Bar Muscle-ups/Progressions
Min 2: 30 second handstand hold



3 thoughts on “Wednesday May 3, 2017

  1. Great 7:30am Class- Solid Coaching Jamar!!!!
    Used #155 for my primer and worked up to a heavy rep of #255 Clean and Jerk!
    Thanks again gang for letting me train with you all this morning!

  2. Great workout today (yes Dave, even the warmup :D)! Used 95lb for the first 12 C&J, then built to a PR of 150lb.

    Pretty happy about that.

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