Pause Clean & jerk
- 75% x 1 x 4(go lighter if your form is not holding, or you are not maintaining the pause)
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- High Bar Back squat - 75% x 3 x 5; follow each set
immediately with 3 box jumps (From now on all BS should be High Bar)
Wod "Amanda" we will be using Amanda as a tester so use today as a starting point
9-7-5
Muscle Ups
Squat Snatch 135/95
Scale as needed if you dont have MU use the band scale set up
AP- 50 GHD situps broken up as needed.
Pause Clean & jerk - 100#
ReplyDeleteClean pull - 120#
Clean deadlift - 135#
High Bar Back squat - 150#; 20"
Still have some (lots) of work to do on Amanda...
MU Attempts with the orange band on the Feet
95# Snatchs - more power snatches than squat:(
Clean prog work C & J 115lbx1x4, 125x1x3 135x1
ReplyDeleteClean pull 155lbs
Clean DL 165lbs
BS 155lb
Amanda about 24:00...i had conversations with Dave and Johnny throughout...NEED to string MUs together..completed 17 MUs, last 4 with a band.
50 Ghd sit ups