12/8/2017

A. Clean Pull + clean pull under + muscle clean; 6 sets, light load, body position and bar path focus

Used 95lbs, tried to focus on purposeful movement 

B. Pause at Knee Squat Clean (pause for 1 sec at knee); 1.1.1 x 4 sets; rest 15 sec; rest 2min 

185 - 205 - 215 - 215

C1. Double Unders; 60 for time x 3 sets; rest 30 seconds 

UB - 55/5 - UB

C2. Squat Clean and Jerk @ 225#; 7 for time x 3 sets; rest 3-4min (last week on this progression - push yourself to hit all cleanly) 

Set 1 - 4:46, missed one push jerk and on clean (on separate attempts)

Set 2 - 4:17

Set 3 - 5:08, missed the first push jerk

This absolutely murdered me. I felt like I was going to pass out on every clean and on every jerk. I tried to go with a push jerk for as many as I could. I made it through all of set one, 3/7 of set 2, and none on set three with a push jerk.

50 Deadlifts for Time @ 275 in sets of 5 UB reps (all must be quality reps - perfect form - do not rush this for sake of a good time) 

4:33