Apparently a 300# Snatch isn’t that hard anymore. This is the second one in the last week, who’s next?
I always thought of Louisville as a southern city, you know – where it’s warm. Despite the ice storms, helicopter failures, and howling horsepower, we had an amazing weekend with everyone at CF Bluegrass. I want to thank Jo, the Bluegrass staff, and their heater for taking great care of us.
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2A) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
2B) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)
*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.
2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)
1) 5 rounds for time of:
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time.