May 12, 2023

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Power Clean + Power Jerk

1x(2+1) @ 172.2Ib

1x(1+1) @ 184.8lb

1x1+1) @ 191.11b

1x(1+1) @ 197.4lb

1×(1+1) @ 203.7lb

3×(1+1) @ 203.7lb +

Split Jerk

1x3 @ 196.0lb

1x2 @ 208.25lb

1x1@ 220.5lb

1x1 @ 227.85lb

1x1@ 232.75lb

3x1@240.16 +

10 Rounds:

10/8 Cal Fan Bike

1 Round of "Macho Man'* 205/145 (or 67% of limiting movement's 1RM)

For Time.

*1 Round of "Macho Man" =

3 Power Clean +

3 Front Squat +

3 Power Jerk

I did this at 95 lbs. builder at 155!

Glute Ham Raise

4x8-10

*If needed, do a slow, controlled eccentric, and then use assistance to come back up.

4x

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between each round.

  • *Hold the sandbag at chest height.

Todays Mobility Flow:

1. Kneeling Hamstring Hold | 60 Seconds | 2 × Increase

2. Inch Worms | 20 Seconds (10 Reps each leg)

3. Wall Ankle Stretch | 90 Seconds | 3 x Increase

4. Squat Bounces | 30 Seconds