Gone Bad

Clean & Jerk – Week 2, Cycle 4

3 reps @ 70% – 76#
3 reps @ 80% – 86#
3+ reps @ 90% – 98# (3 reps)

Conditioning Workout:

Football Gone Bad

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs (20 lbs for me)
2. Box Jumps 20″ box (14″)
3. Push Ups
4. Double Unders (single unders)
5. Calorie Row (burpees)

*Rest 1 minute between rounds.

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Thrusters – 16/12/10 = 35
Box Jumps – 16/15/15 = 46
Push-ups – 13/11/11 = 35
Single unders – 90/69/100 = 259
Burpees – 10/8/9/ = 27

Total = 405

I was hesitant – okay, terrified – of the thrusters and not just because they are thrusters, but because they are really hard on my knees. Evidentially, all that squatting has been helping my form and hamstring strength, because they weren’t too bad – except for the fact that they are thrusters, of course. 

All the rest of it is quite unremarkable, except that I was so tired the last round of jump rope that I had to actually use my wrists instead of my arms. And waddayaknow, I actually had more reps that round. Amazing what happens when you actually do it right.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s