Warm Up-
1 x 45lb Barbell Complex - pushups + burpees
2 x Burgener Warmup
3 x Knee Jump
4 x HSPU
5 x 30" Box Jump
Review-
-Clean variations:
Clean, Hang Clean, Power Clean, and Hang Power Clean
-Pushpress and Jerk technique and ROM
-Dip ROM
Work- Tests 1 and 2
1. Work up to 1RM Clean and Jerk (ground to overhead anyhow)
2. Max ring or bar dips
Scoring is as follows:
- Clean and Jerk (anyhow)
(5) 1.2 x bw or better
(4) 1.1 x bw
(3) 1.o x bw
(2) 0.9 x bw
(1) 0.8 x bw
- Dips (ring / bar
(5) 16 / 32
(4) 14 / 28
(3) 12 / 24
(2) 10 / 20
(1) 8 / 16
Post 1RM ground to overhead and max dips to comments
Morning Workout:
ReplyDeleteElliptical 55 minutes, 5.1 miles, 510 calories burned
Afternoon Workout:
Shop 10 test
BW:188
Deadlift Max 380lbs PR: Score 5
Front Squat Max 225 : Score 2
I gave myself the 1.2 because it was 1.1968 to be exact, I figured it was close enough, although Clint you can make the call, if its a 1, then its a 1.
beastmaster.188
ReplyDelete185 gto (2)
14 dips (0)
5150.200
195 gto (2)
16 dips (1)
You guys are looking good. Check out hypoxiagym.
ReplyDeletename.bw.test.score
ReplyDeleteclint.175
gto.185.3
ring dips.17.5
trickle.205
gto.200.2
ring dips.11.2
worlock.202
gto.202.2
ring dips.14.4
cabana.192
gto.200.3
ring dips.14.4
becca.130
gto.95
joy.135
gto.85
We are already starting to see a few "flaws" in the scoring. Ring dips should have been higher. Maybe 12,14,16,18,20 with 20 equaling a 5 instead of 16. Hopefully there aren't many others that we feel should be changed. Live, TEST, and learn.... what else is there to do.