Friday 151106

Front Squat- Heavy Single

"Grace"
30 Clean and Jerk, 135#

Competition:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Build to 85-90% of your 1-RM Clean & Jerk, and then…

For time: 10 Clean & Jerks @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 80% of 1-RM

D.
Against a 5-minute running clock, perform the following:
Row 1000/800 Meters
Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Six sets of:
90 Seconds of Running @ 90-95%
Walk/Jog until recovered enough to repeat effort