Thursday Gainz


Today we are going to try something a little different then our traditional strength. We are going to do the following: Touch and Go Squat Clean 3 x 5 >75% Push Jerks (from rack) 3 x 5 >75% Squat Clean and Power Jerk 2 x 5 >75% Each new set starts every 90 seconds. Emphasis on fast barbell cycling. Technically clean reps without pausing in any position throughout the lifts.

Squat Clean (3x5 >75% of 1RM)

Push Jerk (3 x 5 >75%)

*touch and go reps

Clean and Jerk (2 x 5 >75%)

*touch and go

Metcon (Calories)

Partner workout 14 minute AMRAP: Partner A- 6 barbell power cleans 6 barbell thrusters Partner B- Max calorie bike *Barbell weight ~50% of weight used during cleans. Weight should be light enough to stay mostly unbroken throughout. *score is total calories for team

Extra Work

a: Ring Kipping (3 x 5-7 reps)

*These are kipping with a pull *Emphasis on hollow / arch positioning (Move through core)

b: Ring Dips (3x4-6 reps)

*1 second pause in bottom of dip and 1 second pause in top (ring support position)

c: Snatch Balance (3x3)


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