1.) Clean & Jerk Complex
This is a bar complex so each rep is right after the next.
- 1 x Power Clean
- 1 x Squat Clean
- 1 x Push Jerk
- 1 x Split Jerk
Result: 195
Didn’t feel great on this. The power cleans didn’t feel super comfortable, and my jerk needs a lot of technique work. Please to get to 195 since 200 is my 1RM.
2.) Front Squats (with pause)
Work up to heavy 1 rep max. Pause 3 seconds at the bottom of each rep.
Result: 245
Pretty please with this considering that’s (as I remember anyway) also a 1 rep max.
3.) Conditioning
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Rest 1 minute
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Rest 1 minute
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Result: (per round)
- 11 x front squat
- 10 x front squat
- 8 x front squat
Notes: This was fun. I tried to focus on doing good v-ups and supermans even though it was tempting to rush through it. My core was gassed after the first round. Pretty please with the number of front squats I was able to crank out with this core workout.
