2-20

A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees onto a 2″ Plate x 15 reps

Work on speed and efficiency with each of these.

B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-95%
* Set 6 – 1 rep @ 90-95%
Rest as needed

C.
Take 10-12 minutes to practice Clean & Jerk Technique.

Leave it at 10-12 minutes! Today is not the day to go heavy perfect your technique.

D.
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (225/155 lb)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (205/145 lb)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (185/135 lb)
6 Chest-to-Bar Pull-Ups

A) Done minus the pistols. Did them a couple days ago and my knee was feeling funky

B) 255,295,310,330,340,345

-Heavier singles got easier!

C) 225

D) 2+1, 2, 3

-During AMRAP 2, I was kicked off the pull-up rig because of the UNR CF girls class. Kinda threw me off my game and I had to use these bars attached to the platform. Either way, that one seemed the hardest to me. Failed 2 reps which blew almost an entire :45 seconds for me.

Relatively good training day. I'm glad to know even with having some external stressors that are not fun to deal with, I am able to fully focus on that task at hand. I am trying to take these next two weeks to prepare myself mentally for the rest of the season.