January 20, 2020 – Live. Perform. Compete

January 20, 2020 – Live. Perform. Compete

Live

A. Split Jerk

– 4 sets of 3 reps
Rest as needed

B. Every 1 minute, for 9 minutes (9 sets):

Cleans
– Set 1 – 1.1.1 reps
– Set 2 – 1.1 reps
– Set 3 – 1 rep
– Set 4 – 1.1.1 reps
– Set 5 – 1.1 reps
– Set 6 – 1 rep
– Set 7 – 1.1.1 reps
– Set 8 – 1.1 reps
– Set 9 – 1 rep

C. As Many Rounds and Reps as possible in 8 minutes:

8 Shoulder to Overheads
8 Hang Power Cleans

Perform

A. Split Jerk

– 4 sets of 3 reps
Rest as needed

B. Every 1 minute, for 9 minutes (9 sets):

Cleans
– Set 1 – 1.1.1 reps @ 60-69%
– Set 2 – 1.1 reps @ 70-79%
– Set 3 – 1 rep @ 80-89%
– Set 4 – 1.1.1 reps @ 60-69%
– Set 5 – 1.1 reps @ 70-79%
– Set 6 – 1 rep @ 80-89%
– Set 7 – 1.1.1 reps @ 60-69%
– Set 8 – 1.1 reps @ 70-79%
– Set 9 – 1 rep @ 80-89%

C. As Many Rounds and Reps as possible in 8 minutes:

8 Shoulder to Overheads
8 Hang Power Cleans

Compete

A. Split Jerk

– 4 sets of 3 reps
Rest as needed

B. Every 1 minute, for 9 minutes (9 sets):

Cleans
– Set 1 – 1.1.1 reps @ 60-69%
– Set 2 – 1.1 reps @ 70-79%
– Set 3 – 1 rep @ 80-89%
– Set 4 – 1.1.1 reps @ 60-69%
– Set 5 – 1.1 reps @ 70-79%
– Set 6 – 1 rep @ 80-89%
– Set 7 – 1.1.1 reps @ 60-69%
– Set 8 – 1.1 reps @ 70-79%
– Set 9 – 1 rep @ 80-89%

C. As Many Rounds and Reps as possible in 8 minutes:

8 Shoulder to Overheads
8 Hang Power Cleans

D. Alternating Sets: False Grip Strict Chest to Ring Pull-Up, Weighted Bar Dip

8 sets of:
D1. 1 False Grip Strict Chest to Ring Pull-Up (25X1 tempo)Rest 1 minuteD2. 4 Weighted Bar Dips (40X1 tempo)Rest 1 minute

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