3/11/13

part 1

A- build to a heavy power clean in 15 minutes  300 (5lb pr)
300:  http://youtu.be/AdJoK9FJYp8

B- subtract 25% from A, then build to a heavy squat clean in 15 minutes  305 (pr tie), 315x
305:  http://youtu.be/yc4qyX_ypac

C- 50% of B and do AMRAP squat clean in 5min  40 @ 155
Vid: http://youtu.be/0ZjsGYrgfFw

D- 5 sets of 10 strict toes to bar rest 1 minute  Unbroken

part 2- 85%

5min AMRAP

10 BJ 24"

10 KBS 1.5pd

10 HR pushups
4 + 13

+ (2min rest)

5min AMRAP

7 thrusters 95lb

35 DU
5

+ (2min rest)

5min AMRAP

10 AD Cals

5 HSPU

10 wall balls
3 + 14

+ (2min rest)

5min 

row
1372m, 1:49.3/500m

 

*Rested 3 minutes between parts on part 1, might have been too quick.*  Squat cleans did not feel sharp today.  Haven't done cleans in general in months and I need to work on my position on the catch for the squat clean.  I remember almost getting 300 for 2 TnG when I was doing ALOT of squat clean work.  Just need to get comfortable in the catch and I know 315-330 will go up.