Warm-up
using 45 lbs bar
Clean Drops x3 x3
Over Head Lunges x3 x3
Workout
Clean and Jerk
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Tuesday 080311
CJ on the minute: 135, 140, 145, 150
ReplyDeleteCJ Singles: 160, 170, 180, 190 (failed jerk), 190
BBH
ReplyDeletea few days ago Kelin said he saw a video on YouTube of DJ, KTF and me from last october doing 5x 250M row 5 Burpees (yea Burpees).
KTF was done in 6:30 and it took me 8:20 or 500 seconds (i think DJ as 6:40 or so)...knowing i should be fitter i gave it a shot today. no warm-up just started in and i got 7:20 or 440 seconds. a 12% improvement.
so next up is sub 7:00.
off to do C&J
Nice work Sampson!
ReplyDeleteKF
C&J on the minute: 105, 110, 115
ReplyDeletethen x1 - 125, 135, 140, 145, 150
felt good so kept going.
160(PR), 165(PR), 170(PR), 175(PR)
The last one took me 3 attempts.
Old PR of 155 got smashed.
BBH
ReplyDeleteGREAT JOB today Tuttle! 20 lbs PR on C&J is wonderful.
on the minute:
165 x1 x5
175 x1 x5
190 x1 x5
then
205
210
2220
225
230
adding 10 lbs to each next go 'round. i think the CF FOotball 205 x2 each minute for 15 minutes has helped.
knee still feeling good.