Monday, November 10, 2014

11/6/2014

A. squat clean and split jerk, build quickly to your projected OPTathlon opener
B. Overhead squat, 3-3-3, 20x1, 2:00 rest
+
4-3-2-1 for time:
Bar muscle ups
Thrusters, 115
+
5 sets:
:20 row @ OPTathlon repeat pace
2:40 rest

A. 185
B. 125-135-140
+
2:18
+
complete @ 1:48 pace


Clean and jerk felt GREAT today. I warmed up with 105 on the bar for my warm up instead of doing it with an empty bar and it made a huge difference. I was able to work up to 185 pretty easily. Overhead squats were good, barely any wrist pain, glad that's getting better. The bar muscle up/thruster workout was awesome! I really enjoy short, heavy workouts like that one. Everything was unbroken, bar muscle ups were fast and thrusters weren't bad at all. Really pleased with my time on this! The row repeats weren't bad either, I should definitely be able to hold a 1:48 on Saturday. 




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