Jon
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans(155/105)
3 Front Squats(155/105)
3 Push Jerks (155/105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135
Compare scores HERE. Post scores to comments.
Barbell cycling today! Each score is separate.
This complex, 3 Power Cleans + 3 Front Squats + 3 Jerks is a classic complex we use as a benchmark in a workout referred to as “Macho Man”. In today’s conditioning we will be completing rounds of this complex at three different weights, progressing from a moderate load to a heavy load. Even at that final weight however, if we had to, we want to be able to complete a full complex unbroken without question. That will preserve the stimulus of the workout today – all three need to be loading that we can cycle for repetitions.
Box Brief
Yoga tomorrow 8am-9am!
5,4+2,3
Mod
75#
85#
95#
Wise Men
65|75|85 same weight as last time
5+4 same
4+3 (3 more reps)
3+4 (2 more reps)
Wise men
6@85# (2 rep pr)
4+8 @95# (4 rep pr)
1+8@115 (10# heavier than last time, when I failed 115)
Then did some squat snatches – pr 1rm by 5# (90#) – need to work on technique
Wise men
(same weight as the first time)
Today’s scores:
5+6
5
3+6
P.S: the main diff was dropping the bar the first 2 cleans and getting under the bar more consistently. u know…what Brian always says 🙃 #alwayslisten
First time scores:
@75/85/90
5+8
4+2
2+8
Wise Men
1. 65# x 5 rounds
2. 75# x 4 rounds
3. 85# x 3 rounds
Wise Men
1. 65# 5 rounds + 4
2. 75# 3 + 6
3. 80# 2 + 1