C&J, Backsquat %

OPT Being May 19

AMRAP Hand Release Push Ups in 90 sec

+

A. Clean and Jerk - build to a max

B. High Bar Back Squat - build to a max

(post % of HBBS to CJ - i.e. 200/180 = 90%)

Results:

I decided to do the AMRAP push ups later and not before  c & j. 

A. 125# with squat clean, pr by 10#! did 115x1, then 120x1 (pr for a power clean & jerk), had 3 fails at 125# and almost stopped but knew that if I focused on breath and staying up right I could get it so I tried one more attempt and got it with a squat clean.

B. 190#, pr by 10#!

Once I got warmed up did 175#x1, then 185#x1 and decided to try for one more attempt at 190. Right at parallel, need to work on squat depth.

65.7% c&j of hbbs

C&J 120# pr

Squat clean & J 125#, 2nd of 3 failed attempts, thoracic spine totally collapses

Squat clean & J 125#, clean looks good able to keep tension in thoracic, jerk not very pretty, need to get under bar

BS 175#

BS 185#

BS 190# 

OPT Being 60 mins of work

OPT Being 4/24

In 60 min accumulate at an easy pace broken up in any way:

1K running

30 single MU's - challenge the strict version 

250 DU's

HS walk 100 m 

100 lunges

HSPU kipping x 50

135#/95# back squat x 50

(focus on execution of each movement, no fatigued reps)

Completed everything but the HS walk in 50 mins. I have not yet mastered the HS walk but was pleased with finishing with enough time to have attempted it. Instead I practiced holding myself in a handstand away from wall at the end.

I split this up quite a bit and don't have exact order. Mostly did some muscle ups (singles), 25 DUS, 5 BS, then HSPUs, 20 walking lunges. Finished the DUs, BS, lunges first then knocked out the remaining HSPUs, then had about 16 MUs to finish off. Did the 1k run at the end. Then practiced upside down in the HS. Kept things in short sets so as not to come close to fatigue in any movement. My first 8 MU's were done with a strict grip, then I used the false grip for the rest. MU's felt better as I went, was able to consistently get both shoulders through with false grip and push away and drop from rings. Very fun workout!

Opps just realized I was 2 MUs short

video snippet with strict MU grip

Slept 8 hours well, AM coffee with cream & local honey, half a banana pre wod, post wod protein shake and half banana. 3 hours of working manual therapy at gym. Big salad for lunch with eggs and sweet potatoes, afternoon snack coconut water 10 oz with whey protein, apple, handful of cashews and dried figs, hot mint tea