1.) Every 2 minutes for 10 minutes:
6 Strict Shoulder Press
Every 2 minutes for 10 minutes:
4 Push Press
Every 2 minutes for 10 minutes:
2 Power Jerk
Add load each round working to near failure. Use racks.
6 Strict Shoulder Press
Every 2 minutes for 10 minutes:
4 Push Press
Every 2 minutes for 10 minutes:
2 Power Jerk
Add load each round working to near failure. Use racks.
*2.) Snatch 60/2, 65/2, 70/2, 75/2 x 2, 80/2
*3.) Power Clean 65/3, 70/3, 75/3 x 2
*4.) Front Squat 75/5, 80/4 x 2, 85/3
note: Front Squat percentage based off 1RM C&J
5.) 5 rounds
10 Medball up down back up things? (not sure what to call these so if you got a good idea let me know)
note: start with a medball held to your chest, squat and fall back into a hollow rock. Reaching the ball behind your head in a good hollow rock position then swing the ball back towards your feet rolling back up into a squat. Finally stand back up. Getting a good hollow rock position is vital to you getting back up and not flailing around like new born baby deer.
13 GHD Sit-ups
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Anna Schumacher
Up to 90# strict press/ up to 155# push press/up to 185# push jerk (fail at 200#)
17
0
Jim Koehler
145# SP. 185# PP 205# PJ
3 of 6 SP at 165
20
1
The closest I found w/ SP was 09/15/15 - #165.
Michael Green
105sp 155pp 1@195 failed on the 2nd pj
Extra credit worked on snatches 125# pr
20
0
Pauly VanderKelen
135/185/245
Snatch up to 185# / C&J up to 225# / Front squat up to 5 @ 245#
1
0
Steve Kaster
180(PR for 6 reps)/ 205 / 215 - fail @ 245, then fail @ 235
enjoyed that one!
22
0
Sylvia Christensen
80/110/135
Failed second push jerk at 150#.. next time! Snatch up to 115#, Power clean up to 120#
19
0
Theresa Rosenquist
DBs & KBs
SP: DB#25s/PP: 30/35(f)/PJk:#40 SKB R/L>#35 DB(f) but done w #35 DKB, PEC done
20
0