Wednesday, December 26

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1.  Clean and Jerk

5 x 1 – heavy, across

2.  Back Squat
2×5 heavy

3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness…

A.  C2B Pull ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  8 C2B

B.  Muscle ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3-4 Muscle ups

C.  Upper body Pulling Strength
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

Comments

  1. C&J – 255, missed one jerk
    Wod – between 6 to 8 pistols each round except the last got 12. 3 muscle ups each time

  2. Clean and Jerk: 158# (90%)
    Back Squat: 203- 213# (PR)
    F*cking Goats: Option “C”- 25# DB/ BW… did the first half with 25# DB and unbroken cleans, then fell off a cliff. From there, did 3 cleans then a variety of reps, and BW strict pullups.

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