Friday, January 20, 2023

Clean & Jerk Complex - EMOM

Friday, January 20, 2023

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy
Wrist Mobility
Barbell Warm Up


Every 2:30 for 15:00
Power Clean + Split Jerk + Squat Clean + Split Jerk
Starting @ 65% of 1RM and build to a Heavy

I have not been doing much Olympic lifting so this was a nice change of pace.  My split jerk was ugly, but my clean felt pretty good.  After warming up with 45 and 65#, I got into it:


Video at 105#

10:00 AMRAP
8 Strict Handstand Push-Ups
12 SA KB Snatch 53/35#, 24/16kg (6/6)
50ft SA OH Walking Lunge 53/35#, 24/16kg

I had to scale this one aggressively and opted for an EMOM style workout of


Station 1 - 3 Strict HSPU to 3 abmat
Station 2 - 12 SA KB Snatch 15#
Station 3 - 8 SA OH Forward Lunges 15#

It was still a very tough workout.

It was 20 degrees outside and 40 degrees inside when I started my workout.  It warmed up to 45 degrees with the space heater, but it was still chilly.  I grabbed my Jaws grips to take some of the bite off of the barbell, but was otherwise OK.

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