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wrist stretches
banded lat stretch banded hamstring stretch 2 rounds: empty barbell 5 clean grip deadlifts 5 hang clean pulls (elbows up and out) 5 front squats 5 press and reach In time remaining: build in weight, try to get to at least your second weight 2 power cleans 2 front squats 2 push jerks |
2/24/2021 - Home Gym "Wisemen"
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans 3 Double Dumbbell Front Squats 3 Double Dumbbell Push Jerks Rest 3 Minutes between rounds |
Wise MenTwo parts to today on a running clock. Part A runs from 00:00-15:00 and part B from 20:00-27:00 On the 0:00..."Wise Men" AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell - 135 / 95 lb ... Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell - 155 / 105 lb Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell - 185 / 135 lb Score is total reps Stimulus - Conditioning Category: Grind - This is a repeat from 11/25/2020. Strategy THE BIG TAKEAWAYS 1. Be smart about where we break. 2. Push for unbroken front squats and jerks. 3. This flow would look like: - 1 Power Clean, drop the bar - 1 Power Clean, drop the bar - 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ 4. With purposeful breaks between the cleans, we have a chance to breathe. 5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move. |
On the 20:00 clean and jerk complexOn the 20:00... Clean and Jerk Complex 7:00 to Build to a Heavy Complex: 1 Power Cleans 3 Front Squats 1 Split Jerk Stimulus - Also a repeat from November 25. - A note here is that a PR here comes second to the stimulus. - We understand that in competition, heavy tests can come following met-cons. - This is a repeat effort, but that point is the take-home message. We are in training, *seeking out the post met-con heavy lift*. - Whether we PR or not, let's stay focused on why we are doing this. |