My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.
Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.
Felt solid. No issues with my back.
Clean & Jerk
Work up to 5×3 @ 70%
I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.
If “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you I had no fucking chance.
- @ 0:00 – 3 Snatch (115#)
- @ 1:30 – 6 Snatch
- @ 3:00 – 9 Snatch
- @ 4:30 – 12 Snatch
- @ 6:00 – 15 Snatch
- @ 9:00 – 4 C&J (135#)
- @ 10:30 – 8 C&J
- @ 12:00 – 12 C&J
- @ 13:30 – 16 C&J
- @ 17:00 – 5 Thrusters (155#)
- @ 18:30 – 10 Thrusters
- @ 20:00 – 15 Thrusters
Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.
After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting. I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.
I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less than 1:30 to rest even though it had a longer time built in.
By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.
I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45 snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!
8 Rounds (Reverse Tabata)
- 10s C2B Pull-ups
- 20s Rest
I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.