Wednesday November 12th, 2014

Wednesday November 12th, 2014

Ring Rows
5×5 (3sec lowering)

Clean and Jerk 3000# or 2000#
225# – 14/9
205# – 15/10
185# – 17/11
170# – 18/12
160# – 19/13
150# – 20/14
140# – 21/15
125# – 24/16
115# – 27/18
105# – 29/20
95# – 32/22
85# – 36/24
75# – 40/27
65# – 47/31
45# – 66/44

 

Weightlifting (Olympic) WOD class:

5 x 3 Jerk Balances

3-Position Clean (floor, below knee, above knee)
+Jerk

4 x 1 of above 60%
4 x 1 of above 65%
4 x 1 of above 70%

Clean Pulls
2 x 3, 90% (of cln)
2 x 3, 95%+

Front Squat
5 x 3 @70%

Steven Bishop - Author

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