Friday – December 23

Strength:
1: Clean and jerk – 10 rounds, every 2:30 minutes, perform:
-3x Hang clean pulls + 1x hang clean + 2x jerk (Work up to a max for the day. Use the first half as warm up sets and last 5 should be medium-difficult.

2: Deadlift: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
Add 10# to your deadlift PB, then take the percentages from 90% of that number for your working weights.

Work Capacity: Complete the following for time:
10x thrusters (135#/95#)
50x double-unders
8x thrusters (135#/95#)
40x double-unders
6x thrusters (135#/95#)
30x double-unders
4x thrusters (135#/95#)
20x double-unders
2x thrusters (135#/95#)
10x double-unders

10 Responses to “Friday – December 23”

  1. rayna

    had to hit this a day early because of a work function tomorrow, jerks were feeling pretty fantastic

    clean complex: 85, 95, 105, 125, 135, 145, 150, 155, 160, 165, 170

    dl: 3@ 195, 3@220, 6@250

    wc: 6:48rx awful

    Reply
  2. Alai

    Worked up to 90 kilos on the clean complex (90% of my 1RM), that was the goal for today.
    Did my DLs on Wednesday.

    I am SO PISSED at my double unders! They are usually bad, but not THAT bad. I went unbroken on the thrusters and I tripped on every single set more times than I can count. 6:40 RX… so ashamed…

    Reply
  3. Travis Isaac

    Clean Complex: 235# stayed pretty light.
    Deadlift: 295, 330, 375×5
    Metcon: 4:13 Rx unbroken

    Reply
  4. Najm Mamkegh

    1)- Reached 265# in the complex
    2)- deadlift : 365/415/465#
    3)- w.c : 3:39 RX nice one

    Reply
  5. gogi

    Switched Clean Complex to Snatch Complex: 3 SnatchPulls, 2 HangSquatSnatch, 1 Drop Snatch
    Working Sets with 60kg
    DL: 140, 160, 180kg
    Metcon No Idea of time something around 6-8min (everything unbroken but with little rest after first 2 Sets DU, nice one…

    Reply

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