Workout of the Day
A. Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or
over 85% of your 1-RM Clean.
B. Three sets of:
Clean Pulls x 1.1.1 @ 100% of
1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a
total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka,
Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a
total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95
lbs)
10 Box Jumps (30″/24″)
A) 205-205-210-215-215-215
B) 255
C) :42, :40, :38, 40, 44
All unbroken except for last
set of T2Bs, 8/2. My grip just started to die during the 4th and 5th round
D) :44, :50, :58, 1:05, 1:03
I did not even think to use a
snatch vs. a ‘grace’ TnG clean and jerk. Dumb! The clean & jerks were
unbroken and I am not sure it would have made a big difference on time, because
the box jumps got me during the 3rd, 4th, and 5th rounds. Much, much better
than a year ago on these (thanks CJ), but still more work for me to do on box
jumps.
