Friday, November 23

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1.  Clean and Jerk
15 minutes to work up to a 1RM

2.  Back Squat
5×1, across – as heavy as possible

3.  "Mule In Paris" (not heavier weight for Comp Squad)
AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests.  If Kevin and Matt are partners, Kevin does one rep then Matt does one rep.  Kev does two reps and then Matt does two.  Kev does three reps and Matt does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3…1.2.3…
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.

Comments

  1. Clean and Jerk: 175- PR!
    Partnered with Amanda; 15 minutes, 1 bar. Started at 123# and went up. 123- 133- 143- 153- 165- 175f- 175 PR!- 180f (Made the clean- a PR- missed the jerk).
    Back Squat: 193- 203- 213- 225- 235
    Didn’t read the directions and went up on reps; definitely feeling fatigued in the legs and lower back after yesterday.
    Mule in Paris, aka Mule Ladder:
    Partnered with Amanda; we again didn’t read the directions and thought that this was a ladder. So we finished the sets of 3 and moved up to sets of 4 and 5. Amanda started and got through 5; I got 3 of my 5 reps.

  2. Clean and Jerk -140#, 145# F on Jerk
    “Mule in Paris” w/Mike:
    4 rounds + 3 reps
    155#/115#
    Shoulders are shot.

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