Fitness
A. Deadlifts – 4 x 6
B. 3 Rounds AFAP
10 x Cleans/Deadlifts
20 x Push-ups
30 x Kettlebell Swings
40 x Sit-ups
Performance
A. Deadlifts – 4 x 5
B. 3 Rounds AFAP
10 x Cleans @ 135lb/95lb
15 x T2B
20 x HR Push-ups
25 x American Swings
Sport
A. Deadlifts – 4 x 5
B. 3 Rounds AFAP
10 x Cleans @ 155lb/105lb
15 x HSPU @ 2012 Regionals
20 x T2B
25 x American Swings @ 1.5 pood/1 pood
C. With a partner – 10 x 10 CTB pull-ups (You go I go)
Optional Accessory
Conditioning
4 Rounds AFAP
200M Row
20 x GHD Sit-ups
12 x Deadlifts @ 225lb/155lb
-Post results under comments
Performance:
A: 225
B: 13:10-scaled
Performance:
A: 135
B: 14:58-scaled
Worked on Oly lifts:
Snatch work
Clean work
Oly class. Worked technique only. Hardly any weight. Jeremy gave me good pointers on clean and jerk and I think I got a better feel for it. No squats since my legs were sore. Used the spiky roller thing and stretched.
Performance:
B. 15:57
Performance
A. 95-135-135-165
B. 13:04 @ 95#, K2B, & Blue (Russians). Need work on touch and go technique. Mainly catching in a better position/tighter/chest up/etc…