split clean x5x1.1(1 right foot forward, 1 left foot forward)-work up to heaviest load
rest 10'
clean and jerk every 90s:
-starting at 65% add 10lbs each lift until fail
-if jerk fails continue clean until fail, if clean fails continue jerk until fail
3x25 t2b, rest 30s
3x20 gh raises, rest as needed
3x45s hollow rocks rest 45s
3x20 reverse hypers, rest as needed
Due to lack of equipment, is there anything in particular you would have us sub for the RH's? And, even though I can get higher on the C&J ladder with Power Cleans, do you want me working full squats, sacrificing the higher weight?
ReplyDeletesplit clean. 165 185 225 235 hit left and missed right
ReplyDelete175 185 195 205 215 225 235 245 failed jerk 255 clean fail
t2b comp
ghr comp
hollow rocks comp
reverse hyper comp
youtube reverse hypers, i have posted examples before. you can find ways to improvise.
ReplyDeletego with the power cleans, it is most likely that your technique is lacking or you have a weak front squat. cant tell from my vantage point though.
Split Clean - 2x1@135, 2x1@155, 2x1@185, 2x1@205, 1x1@215 (hit the Right, missed the Left)
ReplyDeleteSquat Clean & Jerk - 165, 175, 185, 195, 205, missed 215 clean, Jerked 215, 225, and just barely fucking missed 235
T2B - 23+2, 10+10+5, 10+10+5
GHR - 3x15
HR - Complete
Jury-rigged as shit Reverse Hypers - 3x20
A.J. - Didn't see your comment until after the gym. We came up with a very primitive RH, but it worked. And, I did squat cleans instead of power because I figured I should be working my weakness. And you're right, my Front Squat is very, very weak and it hurts my lifts. My technique is decent, just the strength that is majorly lacking. I've been training hard on this programming hoping it helps.
life happened the past couple of days. today's been my first day back at the gym.
ReplyDeletemy split cleans were really awkward, so i just worked at 115# and didn't go up.
squat clean and jerk 110, 120, 130, 140, 150, 160 170 (missed jerk), 180 (new clean PR), 190 (missed clean)
180 on the clean felt really smooth, so i was sure i'd get 190. didn't get the elbows around quick enough.
T2B completed, but not unbroken sets of 25
GH raises completed
hollow rock completed
reverse hypers completed. dave just bought one a few months ago for the gym. it's for super tall people, so i look like a dork trying to get up on the stupid thing.