Super Youth 4:30pm
(A) ME Clean & Jerk
(B) Individually for time-400m Run 15 Thrusters 60/40kg (Every Break Run 400m) 400m Run to Finish
Beginner 6am & 7:30pm
(A) Power Clean + Push Jerk-Work within the limitations of your movement
(B) Individually 10min Amrap-5 Thrusters 40/30kg, 200m Run
(B) Individually 10min Amrap-5 Thrusters 40/30kg, 200m Run
Intermediate 6am & 6:30pm
(A) ME Clean & Jerk
(B) Individually for time-400m Run 15 Thrusters 60/40kg Masters 55+ 40kg (Every Break Run 400m) 400m Run to Finish
Advanced 5:30pm
(A) Jerk Balance, Technique, Progressions
(B) Individually complete Clean & Jerk 5@70/45kg, 4@80/50kg, 3@90/55kg, 2@100/60kg, 1@110/65kg
(C) Individually for time-15 Thrusters 70/45kg (Every Break Run 400m)
Focus- (A) Click Here For Demo (B) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range (C)
Mornings with Mel.
ReplyDelete(A) ME 50kg, didn't feel comfortable any heavier. This is a great movement for working on getting the bar overhead quick because you don't have as much time before your feet are in place - definitely need to do this more.
(B) 5x45, 4x50, 1x55+2x50, 2x50, 1x50 TNG killed me on this, the combination of the jerk and having to TNG was too much for my arms!
(C) Run, 5, run, 6, run 4. Lucky I need to get some more run time in. :/
Super Youth
ReplyDelete(A) 67.5 with good form. Struggled with the cleans which threw out my technique on the jerk. Mainly from the mobility in the rack. Something to work on.
(B) Unbroken @ 40kg!! 7:08
Jerk Balance to 40kg
ReplyDeleteClean and jerk - only made it to 60kg cleans felt great it was the jerk that was the limitation
b) 13 and 2 reps 4.08
A) stayed light to concentrate on technique. split jerk is something i really struggle with
ReplyDeleteB)failed on the last Jerk at 80kg
C)4:10 went for 1 run, really struggled with this and i was lucky not to go for 2 runs