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Wednesday, 2-11-2015

10
Feb

Wednesday, 2-11-2015

 
 
Workout of the Day
Clean & Jerk EMOM for 15min.  Below is the sequence to follow. Begin at 55% of 1RM and work up to 95% of 1RM.  Increase weight at each 5-4-3-2-1 segment:
 
Min 0 – 5 reps @ 55%
Min 1 – 5 reps
Min 2 – 5 rpes
Min 3 – 4 reps @ 65%
Min 4 – 4 reps
Min 5 – 4 reps
Min 6 – 3 reps @ 75%
Min 7 – 3 reps
Min 8 – 3 reps
Min 9 – 2 reps @ 85%
Min 10 – 2 reps
Min 11 – 2 reps
Min 12 – 1 rep  @ up to 95% of 1RM here
Min 13 – 1 rep
Min 14 – 1 rep 
 
then,
 
Three Rounds For Time:
21 KB Swings 55/35
15 Ground to Overhead 95/65
 
*The “Ground to Overhead” can be either a Snatch or a Clean & Jerk….and definitely NOT THIS.
 
Post your scores to the Whiteboard.

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