CFG - Lucas
1200 - 14 of us
Warm Up
plank jacks
face down scorpion
banded shoulder flexion
reverse snow angels
side lying windmills
banded speed skaters
banded squats
2-1-2 jumps
slow glute bridge
banded side steps
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Clean and Jerk
Use the 8 sets to build to today’s 1-RM Clean & Jerk.
I worked up from 95-105-115-120-125-130-135-135 and felt like I had good form
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
This is performed as a ground to overhead, it does not need to be a proper clean and jerk.
I scaled to 75# and finished in 3:07. This is the first time I have done Grace and felt like I achieved the intended stimulus. I went 5/5/4/4/4/4/4 and was able to do power cleans and push presses. In the past I have gone heavier (85 or 95#) and allowed my form to break down in addition to resorting to singles.
Lagniappe
3x8x90# Reverse Hypers
No comments:
Post a Comment