Pay attention to the bar path on the 3rd pos.(1st attempt) compared to the 2nd pos. on the 2nd pos. the bar lands perfectly over the midfoot. not so much on the 3rd pos.
Part 1.
3 Position Cleans, (1.1.1) x 5- (below the knee.above the knee. high hang.) @ 45,55,65,75,85% of Max clean-2 minute rest between sets
-full cleans(if it doesn't have a prefix, i.e. power, it's a squat clean)
+
On the minute for 5 minutes perform:
4 burpees
4 HSPU
and complete amrap double unders with time remaining
-score is total double unders completed
Rest 4+ hours
Part 2.
5k Row @ 15-17 RPE (not all out effort)
cleans = 95,115,135,155,180
ReplyDelete50 double unders completed in 5 mins pretty shitty I know, double unders are my kryptonite
3pos clean.120,145,170,195,220
ReplyDelete1st minute 55 dus
2nd minute 35
3rd minute 11
4th minute 0
5th minute 0
total 101
wonder what i need to work on??
135,165,190,225,250
ReplyDelete289 DUs
working out at 5am is dif. but i feel good throughout the day, hungry as hell though. Test levels are supposedly higher in the morning, perhaps ill start to take advantage of that.
ReplyDeletetweaked the shit out of my right hip again going for that last rep on HHang, that was fucking stupid.
hahahahahaha!!!!!!!! dont ever say shit about my hip there youngin!!!! that is funny! thats called Carma
ReplyDeleteRight hips seems to be a problem around here.
ReplyDeleteHey, anyone else going to the Coaches Prep in Charlotte? It's in November.
3 pos clean
ReplyDelete92x1
114x1
136x1
154x1
176x2 ( my last HH was really ugly, so I repeated the set)
59 DU (damn HSPU suckin up my time.)
Cleans: 135, 155, 175, 195
ReplyDeleteRow 5K: 21:39 total time. The first half at 75% (2:14) was actually enjoyable, the second half (2:04) at "95%" sucked.
very fun row! i actually enjoyed this one..was able to maintain a smooth 1:55-2:00 minute pace 19:34 im excited to see what i can do on a 5k max effort! nice call AJ!!
ReplyDelete5k row rowed about 75 percent (1:55-2:00) until 300meters to go then sprinted and ended around (1:38-1:43) with a total time of 19:13
ReplyDeleteI told you that my mess-up the other day was the 1st of many to come. I totally screwed up the lifts today. I read the (1.1.1)x 5 as 5 x each set, SOOOO I did 15 stupid reps a set.
ReplyDelete78#, 96#, 113#, 131#, and then my last set was supposed to be 148#, but I had to drop back down to 135# b/c I was smoked.
81 DU - Just a tad bit of muscle failure.
Doing 5k row this afternoon.
3 Position Cleans (Kg)
ReplyDelete45/61/75/88/102miss3rd/95miss/88x3
Was working MikesGym program...70%x3sets..but wanted to do AJs program too. Based my % off of my PR of 300# rather than a realistic 275. It showed. Had a lot of fatigue, didn't take the rest day yesterday. Did 6x3 push press and Hopper Deck WOD of 3rds: 40x65#push press/30 squats/20ring dips/10DU
Clean Pulls at 266x3x3
Rack Jerks off the Back at 88kgx2x5
1st minute-26
2nd minute-27
3rd minute-13
4th minute-12
5th minute-14
102 DU, pretty good for me and I like beatin Krusty Kent
its about time pawpaw bullard! damn! 1 out of 4 aint to bad for somebody your age.
ReplyDelete5k row: 18:38
ReplyDeleteSo mad, had to go to Pope cuz tucker was closed and both rowers at Pope had a bunch of slack when I stroked. Bad rowing experience need to row 5k again on a good rower to get a good time.
5k row: 21:48 everybody laugh now
ReplyDelete