The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes clean & jerk.
0 people think this is awesome.
Daily Squats 1RM
90, 120, 140, 150, 160, 170 (375)
Bench Press 5RM
60, 70, 80, 90, 100, 108 (238)
5 rounds of:
2 min C&J 60 sub 50 (110)
2 min rest
Score: 10, 12, 13, 14, 14: 63
Nice work 6am!
Noon
Bench press 90kg x 5

WOD
10 rounds EMOM
5 strict chinups
5 strict burpees

97
5PM
Daily Squat to 107kg
Clean: 70x2, 80x2. 85x2, 85x2, 85x2, 85x2
5 rounds:
2 min clean and jerk (62kg thanks Olivier Caron-Cyr)
2 min rest
61 reps
PM
Bench Press x 3 to 98kg
Push Press x 1 to 90kg
+
Weighted pullups 4x6 (15kg)
Weighted ring dips 4x6 (15kg)
+
4k recovery run
Deadlift to 68
5 Rounds:
2 min clean+push press (22)
2 min rest
Score: 60
Deadlift to 75 X 5.
Stopped at 75 X 3 for form.

5 Rounds:
2 min C&J (25)
2 min rest
Score: 70
So Jodi Bainbridge only let me use 10 kg which is a super light clean but given my hiatus was just right for my shoulders.
Squat to 37 kg
5 rounds 2 mins on 2 mins rest
28, 28, 28, 25, 30. Total 139 aka too many

First post return hand tears. Yeehaw!
Well this could come in handy considering my performance with snatch Wednesday night. http://www.olympicweightliftingguru.com/2013/12/28/snatching-from-the-hip-instead-of-the-high-thigh/
Thursday, Nov. 6

Clean to 34

AMRAP12
10 Hanging Knee Raises
20 Squats
30 DUs

4+47

Should have pushed a little harder but those DUs were playing me out – but they’re getting better!
Thursdays fun

Deadlifts to 238kgx1
130,155,180,205,225,238 PR BWx3
That's a 20lb increase in less then 12 months.
Thursday:

Warm up x 2 minus Turkish getups, they were shitty so I put a cork in it.

Deadlift to 86x5
AMRAP in 12:
10 hanging knee raises
20 squats
30 double unders
Score: 7 rounds + 15

Great night at CFF, great work supper crew!
Deadlift to 68
AMRAP12:
10 Hanging Knee Raises
20 Squats
90 Single Unders
Score: 7+1