Thursday, February 25, 2016

Full-body CAR's - 3 Rotations

+

A

Power Clean x1 + Squat Clean x1 (from blocks, mid-thigh) - 1 complex every 2min for 10 sets (building from 75-85%)

Result: 255 / 255 / 255 / 255 / 265 / 275 / 275 / 275 / 285 / 300

Felt strong and powerful so I ramped it up a little bit. 300# was butter and I wish I would've filmed it. Shit went up easy and I felt very fast under the bar. 

B

Push Press x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (75-80% of push-press 1RM across)

Result: 225 / 235 / 235 / 235 / 255 / 255

Didn't really enjoy how the push press felt. These all felt a little heavy for push press. Split jerk was butter so I focused on speed. 

C

Muscle-up - 12 singles NOT for time

Result 1 + 2 + 2 + 2 + 2 + 3

I think I'm very close to finding the level of 'smoothness' in the mechanics so I was able to knock out a triple. Pretty happy with that. 

D1

Wtd. Rings Neutral Grip Pull-up - 4 x 3; rest 60sec

Built to 15#. Felt heavy and fat during these. 

D2. Strict Ring Dip @31x5 - 4 x 3; rest 60sec

Rough tempo but dips were butter. 

E. Feet Elevated Planche Leans - 4 x 10sec+10sec; rest 20sec + 90sec

+

OLD ED Core