I. Run 400m
II. 6:00 Dynamic Warm-up
Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.
1 x Clean + 1 x Hang Clean + 1 Push/Split Jerk
Notes: Today’s clean movement will require catching the bar in the bottom of the squat position.
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Complete 6 rounds for time of
8 x Ring Dips
10 x Box Jumps (24/30)
Notes: Time cap is 10:00
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4 thoughts on “Wednesday 09.20.2017”
Clean Complex: 145#. Missed the jerk on 150#. Le sigh.
Bicarbonate: 8:45 using a blue band to stabilize rings (vs. putting my knee in). Almost getting to real ring dips.
Clean Complex: 90# (failed the jerk on 100#)
Bicarbonate: 9:26 Rxish (some of my ring dips weren’t quite full depth)
3:34 Rx-ish (need to work on proper ring dip ROM).
Clean Complex: 160#
“Bicarbonate”: 4 rounds (2 Rounds Rxish…still working on full depth…2 Rounds static dips with a blue band to connect reps)