Evening Session (5:00pm)
1. push press + TnG power jerk + TnG split jerk (5x 1+1+1 @ 50%) (every 60-seconds)
2. clean pull + clean + jerk
(50/3, 60/3, 70/3, 75/2, 80/2)
3. clean + jerk
(4x1 @ 85-95%)
4. clean pull (pause 5-seconds @ knee)
(4x1 @ 100+%)
5. 3 sets of: 10-second hollow hold + 10 tight hollow-arch kips
6. 7 sets of: 10 chest to bar pull ups + 20ft handstand walk (rest 60-seconds)
7. 3 sets of:
4-minute amrap of:
15 unbroken overhead squats (95)
10 bar facing burpees
max cals rowing in remaining time
(rest 4-minutes between sets)
Results:
1. 170, across
2. 170, 200, 235, 250, 270
3. 285, 295, 305, 320 (missed jerk twice)
4. 335, across
5. done
6. done (23-25 seconds each set)
7. 8 cals, 9 cals, 13 cals.
Notes:
-- legs were tired today. body was pretty tired today. jerks at 320 just were off technically. clean and jerks felt good technically until 320 and then jerk sucked.
-- mentally didn't want to hit the ctbpu and hs walks after the amraps, but I am glad I did. was some good work and focused on a few different things.
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