(A) Warm Up Technique Hang Clean
(B) Individually for time-15/12/9 Push Jerk, Burpee Box Jump Over
Beginner/Intermediate
(A) Warm Up Technique Hang Clean
(B) Individually for time-15/12/9 Push Jerk 43/30kg, Burpee Box Jump Over
(B) Individually for time-15/12/9 Push Jerk 43/30kg, Burpee Box Jump Over
Advanced
(A) Warm Up to 75% of 1RM hang clean then it's 6 attempts for a ME Hang Clean. Wind the weight back to then 3x3@75% of ME
(B) Individually for time-15/12/9 Push Jerk 43/30kg, Burpee Box Jump Over
(C) Individually for time-5,4,3,2,1 Pistol Squats & HSPU
Focus- (A) There is no time pressure with this one (B) Pay attention to your body with this movement. A successful workout will have no no-reps on the push jerks (C) Alternate legs on pistols
A) 1RM Hang Clean I managed to get out 70kg
ReplyDeleteB) Teams Of Two
30/24/18
Push Press 45kg
Burpee Laterals over Partner
I partnered with Pete and got a time of 8:50
C) Box Jump Tabata 4mins each
I pushed out 45
Pete got 56
ME Hang Cleans -85,93,100,105,113,118kg(F)
ReplyDeleteEMOM- 3@85kg
A-5:43
B- 4:09
A 1rm Hang Clean only managed 90kgs. really struggling with my tech but Jody hit nail on the head tonight so hoefully a bit of work and my cleans will improve.
ReplyDeleteB Not sure of my time but finished 1 sec before Mel
C 1:50. bring on pistols and hspu's in the open!!!
HSPU yes
DeletePistols... i hope not. cant stand them!
lots and lots and lots of pistols!!!!!!!!!!
DeleteA) ME 80,90,95,100(f),100(f),100(f)
ReplyDelete3x3 was done a 72kg
I really need to work on mobility to get me elbows higher when in the rack position. Getting under the bar fast would help too.
B)5:06
C) 3:12
i always struggle with the pistols!
breezed through the HSPU
A) New PB 70kg (15kg increase on PB from last week and matches my full clean weight)
ReplyDeleteEMOTM 52kg all successful
B) not sure of my time but 1 sec slower then Luke
C) 158 - I love Pistols and HSPU!!!!!!!!!!!!!!