warm up
burgener warm up
focus
from power position: 45#/30#
-jump shrug x 5
-scarecrow x 5
-hang power clean x 5
-hang squat clean x 5
split jerk
-dominant leg forward
-vertical dip/drive
-full hip extension
-head/chest through on landing
split jerk
-dominant leg forward
-vertical dip/drive
-full hip extension
-head/chest through on landing
work
clean and jerk
1x5
3x3
5x1 for 1RM
ryan w.196bw.185 pr
ReplyDeletethats right baby!!..1-8-5!!!
thx 6am for the push....
Great Job Ryan!!! ALWAYS feels great to PR... knowing your work & effort are paying off!
ReplyDeleteRapids Crew ~
Britt (6-0/155bwt) ~ 185#
Feidt (6-0/210bwt)~ 195# / 205 clean~missed jerk
tb (5-10/188bwt) ~ 225#
Hansen*(5-11/170bwt)~ 195# / 205 clean~missed jerk
Fiegl* (6-2/220bwt) ~ 225#
Feeling a little dominated by bronchitis.
ReplyDeleteSo far this week:
shoulder press work on tuesday. Inverted ring pull ups and bent over rows.
Today worked on deadlift. Box step ups with 48kg.(kettle bells), single leg squats. and poor man's gh raises.
See some very nice scores and programming these past few weeks!
karen
ReplyDelete100# PR (previously 90#)...a good workout and just what this girl needed! Thanks CFJAX!
Chris H..bw175
ReplyDelete1rm-185#
Julianne - 105 - wished I tried for a little more
ReplyDeleteHit another PR 130# 10 more than last... and that pic is like WOW!!
ReplyDeleteRyan you rocked! Good job!
ReplyDeleteRussell Bw 165,
ReplyDelete215# easy, failed at 225... f#@ing slow elbows...and maybe my leg work out the day before had a little effect...
205bw, 215pr, should've had 225 - need work on quik dip drive & gettin low on the jerk
ReplyDelete245#'s
ReplyDelete