Build Up (squat or power) E2MOM
Power Cleans 10 – 5 – 1
Squat Cleans 9 – 6 – 3
Hang Cleans 3 – 2 – 1
12min AMRAP:
3 Power Cleans
6 Hang Cleans
9 Box Jump/Step-ups
Barbell Weights = 155/105lbs RX+185/125 MRX 95/65
Box Heights = 24/20” RX+30/24” MRX 20/18″
Core & Grip Development
1min L-sit Hang from Bar
100m Plate/Pinch Grip Carry
1min Fingertip High Plank Hold
10 Plate Curls
100m Farmers Walk with DBs / KBs
10 Dumbbell/Kettlebell Curls
PC: 135(10)-185(5)-225(1)
SC: 135(9)-185(6)-225(3)
HC: 225(3)-255(2)-275(1)
9 + 10 Rx+
PC: 95(10)-125(5)-215(1)
SC: 125(9)-185(6)-215(3)
HC: 185(3)-215(2)-245(1)
6+6 Rx
95-135-185
115-165-200
195-220-250
6+9 rx+
At home:
PC 136-185-215
SC 135-185-225
HC 205-225-250x
B. 9+1 rx
I did 1 Squat clean at 225. Not 3
A. All unbroken :
95 – 135 – 185
115 – 165 – 200
205 – 220 – 250
B. 7 + 4 rx+
PC: 105 – 125 – 145
SC: 115 – 125 – 145
HC: 125 – 155 – 165 (F)
5+9 Rx +
Thank you for the drop in!
J looking focused and ready! J is a positive guy who is friendly and hard working. He’s easy going and always encouraging to those around him, and he’s been a great addition to our CFHSV community. Keep it up, J!
Power clean: 85(10 tng) – 115 (5 tng) – 155 (1)
Squat clean: 105 (9 tng) – 125 (6 – 3 tng, 3 singles) – 150 (3 singles)
Hang Split Clean: 155(3) – 165(2) – 175(1)
9 + 4 RX+
PC 95-115-135
PC 115-135-155
HC 135-155-185
6+2 scaled to all 135 power cleans
135-205-235
165-205-255
205-275-295
8 Scaled
( 185 / 24” SU )
** 305 on 1 rep hang clean
135-155-185
135-155-155
185-225-255
6+12 rx, step ups
105-145-195
105-145-165
125-165-205
8+5 Rx+
6 + 13 Rx
75-85-95
65-75-85
95-105-115
6+8 scaled to 85#
10 rx+