First some work on Clean Pulls then another short brutality!
3 Clean Pulls (120% 1RM Clean) EMOM for 5 Min
5 Min Rest...
3 RFT ~
5 Power Cleans (BWT on Bar)
10 Burpees
15 Jumping Air Squats
Some general thoughts...Work to get better at something! Don't just avoid your weaknesses. OLY lifts will help every aspect of your training, IF DONE PROPERLY! Start with light weight (we should have gone a bit lighter on Clean Pulls and watched each others form for warm-up phase)...I will do a better job of TEACHING on these lifts...
The Olympic Lifts (clean & jerk and snatch), are by their very nature, athletic...they are an athletic movement rather than "just a lift". Squat, Bench & Deadlift are fantastic for some base/core strength, but they are also slow & controlled. There is a place for training both of these lifts and there is a need to go for maxes on them as well...
Remember...we are training for ANYthing(and maybe EVERYthing)!!!
Food for Thought: I'm not scared of dying, I fear living!
Results = Clean Pull Weight / Wt. & Time
Britt ~ 205 / 155 - 5:10
Val ~ 160 / 110 - 6:46
Stan ~ NA / 95 - 5:15 (Thruster @ 95# to replace Clean)
Hans ~ 225 / 185 - 6:11
K-shon ~ 195 / 195 - 7:26
Bender ~ 275 / 185 - 8:25
Hennesy ~ 185 / 155 - 7:49
tb ~ 275 / 185 - 6:20
12 Days of Christmas is Dec. 23rd
8am @ LHS Weight Room
Bring your spouse/significant other!!!
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