Clean and Jerk

Sunday, April 10, 2016

24 Hour Fitness

(9:30 AM)

Warm Up

Run 4 laps (13 laps to a mile), Good mornings with empty body pump bar, deep squat, arm circles

Clean and Jerk

5x45# (squat clean, jerk, 2 front squats)
5x65# (squat clean, jerk, 2 front squats)
3x85# (squat clean, jerk, 2 front squats)
2x95# (squat clean, jerk, front squat)
2x105# (squat clean, jerk, front squat)
2x115# (squat clean, jerk, front squat)

This felt really good.  I was not as explosive as I would have liked, but I was pretty comfortable under the bar.  The last split jerks were a little sketchy, so I decided to call it quits at 115#.

Maupin

In honor of Staff Sgt Maupin, 4 rounds of 800m run, 49 push-ups, 49 sit-ups, 49 squats.  I did a half Maupin and it took me around 35 minutes.  The push-ups were brutal.  I quickly went from sets of 5 to 3 to 2 and the last 30 were typically singles.  The sit-ups and squats I could do in sets of around 7 reps each time.

No mobility or cool down.