A. clean and jerk - 20 min tech work
(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)
B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!
B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C1. BarBell walking lunges - 12 tough steps total; rest 10 sec
C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4
Results:
A. Only worked jerk today since I did cleans yesterday, worked up to 120# felt good, focused on elbows in and down and set up position
B1. Tng thrusters -85#/85/90/90 - surprised myself here - I remember when I did a workout with 95# thrusters that were all singles, ugh, they have come a long way
B2. Pronated chin up 26#/30/30/30 all x 3, intentionally did not push here in weight
C1. BB WL 65/85/85, did this barefoot and the limiter was my feet which are feeling very sore in general on the sole, felt as though I could not maintain my arch very well and so I felt a bit off balance
C2. Amrap dips in 90s - 21/21/21/20 - triceps on fire!
B1. Tng thrusters -85#/85/90/90 - surprised myself here - I remember when I did a workout with 95# thrusters that were all singles, ugh, they have come a long way
B2. Pronated chin up 26#/30/30/30 all x 3, intentionally did not push here in weight
C1. BB WL 65/85/85, did this barefoot and the limiter was my feet which are feeling very sore in general on the sole, felt as though I could not maintain my arch very well and so I felt a bit off balance
C2. Amrap dips in 90s - 21/21/21/20 - triceps on fire!
Jerk off blocks 120#
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