Tuesday, January 8

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1.  Clean and Jerk
1 RM

2.  Front Squat 
5×2, OTM

3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness…
A.  C2B Pull ups
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  10 C2B
B.  Muscle ups
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  4-5 Muscle ups
C.  Upper body Pulling Strength
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  3 Weighted Strict Pull ups or 10 KBS, 88/70

Comments

  1. Clean and Jerk: 180#- PR
    Front Squat: 155#
    F*cking goats: For the cleans, I started at 85#, went up 10# every second set (85-85-95-95-105-105-115-115-125-125), All sets unbroken. For the pullups, I used a 15# DB for all sets, and was able to do all sets unbroken.

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