Wednesday, September 4, 2013

Clean, Jerk Balance, 4 Rounds 5 Front Squat @ 75% & 5/2 Muscle Ups

Super Youth 4:30pm

(A) Clean-Work to the limits of your movement

(B) HSPU-Technique & Progressions

(C) Individually for time-4 Rounds 10 Front Squats 60/40kg, 5 HSPU (If you don't have a HSPU then use the progression from Part B) 

Beginner 6am & 7:30pm

(A) Clean-Work within the limitations of your movement

(B) Individually 12min Amrap-5 Front Squats 40/30kg, 5 Back Squats 40/30kg, 5 Burpee Over Bar 

Intermediate 6am & 6:30pm

(A) Clean-Work to the limits of your movement

(B) HSPU-Technique & Progressions

(C) Individually for time-4 Rounds 10 Front Squats 60/40kg, 5 HSPU (If you don't have a HSPU then use the progression from Part B)    

Advanced 5:30pm

(A) Clean-Work to the limits of your movement 

(B) Jerk Balance, Heavier then last time

(C) Individually for time-4 Rounds 5 Front Squats @ 75% of 1RM, Muscle Ups 5/2 (10min Cap) 
   
Focus- (A) To the limits of your movements is exactly that. You will only know your limits if you are missing a few at that top end. This is different to within the limitations of your movement. Within the limitations of your movement is exactly that. If you know you pull early stay at a weight where you don't. (B) Click Here For Demo (C) 
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2 comments:

  1. Luke MSeptember 4, 2013 at 9:08 PM

    (A) 105kg clean, 5kg pb
    (B) 70kg jerk balance
    (C) DNF with 10 reps to go, fs at 100kg

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  2. UnknownSeptember 5, 2013 at 8:47 AM

    (A) 57.5, the 60 didn't feel heavy but I wasn't getting it up quick enough.

    (B) 50kg, 55 (F). Not heavier, but I don't think I was doing the movement correctly the last time.

    (C) 8:32 (55kg FS, 15 C2B x 3 rounds) My right wrist went on the first set of FS, killed me for the rest of the workout.

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