11 thoughts on “monday 9.21.15

  1. crossfitadmin Post author

    Monday Lab for next 4 weeks (before class)

    CLEAN FROM BLOCKS: 1×1/2×2

    Work up to 85% of your 1RM C&J. Set up blocks at knee height. Target 5kg increase / week if work sets are above 120kg. Target 2.5kg increase / week if work sets are below 120kg. For your Drop Sets of 2×2 For 2×2 decrease the weight by 15kg if your single is above 120kg. For 2×2 decrease the weight by 10kg if your single is below 120kg.
    Points Of Performance
    1.Keep all the body levers tight & engage hamstrings at start
    2. Shoulders stay over the bar at the knee
    3. Accelerate the bar above the keep by pulling the chest up into the power position
    4. Fight to stay back on the heels!
    5. When you feel the brush high on the thigh, extend the hip, knee and ankle as forcefully as possible
    6. Once the extension is complete, use the bar to pull your body under into the catch position
    7. Receive the bar with tight core and adductors to try and bounce out of the bottom of the hole

    BACK SQUAT: 3×5

    Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5. Target 10kg increase / week if work set is above 180kg. Target 5kg increase / week if work set is below 180kg. For your Drop Sets of 2×5 Decrease the weight by 15kg if your work set is above 180kg Decrease the weight by 10kg if your work set is below 180kg

    CLEAN GRIP DEADLIFT: 4×5

    Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

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  2. KBo

    Back and Hammie suck, so
    4 rounds of
    10 RDL w/ 20# DBs
    8/leg 18″ step up w/ 20# DBs
    3 SC2B + 4 KC2B
    50 DU

    plus a crap ton of mobility and activation

    Reply
  3. Danny iwano

    Clean -255/230
    Back Squat -275/255
    Dead lift -315
    8 otm c2b (still suck at it
    30mups+30 burpee for time -7:05
    3 rds of 100 dubs rest between 3min

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