3/11

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Clean & Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
Rest as needed

No percentages today. Feel must dictate loads today. I don’t need you to PR. If you’re stiff or fatigued still from 13.1, treat this as a skill session and make sure your mechanics are flawless (especially your jerk footwork). If you feel good, go ahead and push the loads a bit more, but the emphasis should still be on speed and mechanics.

C.
Three sets of:
Back Squat x 3 reps
Rest as needed

These should be relatively heavy, but listen to your body. If your posterior chain is still fatigued from 13.1, play it safe.

D.
Complete as many rounds and reps as possible in 8 minutes of:
20 Wall Ball Shots (20/14 lb)
10 Toes to Bar

A)Done

B)155,185,205,225,245,255,265,275
-Rack position was NOT good today. Elbow still hurts when in flexion under load. Stoked with the lift in general though. First C&J session in over two weeks.

Lolz.. Duh Fuhg

C)275,315,330 

D)5
-Totally crashed during this workout. Not really sure why!