Thursday 190418

Power Clean

10x3 EMOM

First rep of each set is performed with a three count pause just below the knees. 


"Grace"

For Time: 

30 Clean & Jerks, 135#/95# 

TIMECAP: 5:00

GEAR: 3


Extra Work:

EMOM 15, alternating: 

a) Pull Variant

b) Push Variant

c) Back Extension Variant

Choose pull variant from the following: 

-Incline Ring Row, 15 reps (body should be at 45 degree angle) 

-Supine Ring Row, 10 reps (shoulders should be 3-4" off ground at bottom) 

-Elevated Ring Row, 5 reps (feet on box at hip height) 

-Piked Assisted Pullup, 4 reps with 0:10 negative on each

-Chin Negative, 4 reps with 0:10 negative on each

-Chin-Up, 5 reps

-Pull-Up, 5 reps

-Chest-to-Bar Chin-Up, 5 reps

-Chest-to-Bar Pull-Up, 5 reps

-Chest-to-Bar Chin-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

-Chest-to-Bar Pull-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

 Choose push variant from the following: 

-Incline Pushup, 15 reps

-Knee Pushup, 15 reps

-Pushup, 10 reps

-Bench Dip, 10 reps

-Dip Negative, 4 reps with 0:10 negative on each

-Strict Dip, 5 reps

-Ring Dip Negative, 4 reps with 0:10 negative on each

-Strict Ring Dip, 5 reps

-Wide Elbow Strict Ring Dip, 5 reps

-Wide Elbow Strict Ring Dip, 5 reps @ 31X1 (three second eccentric, pause at bottom, accelerate up, pause at top) 

Choose push variant from the following: 

-Superman Hold, 0:30

-Superman Extension, 20 Reps with pause at top

-Back Extension, 15 reps

-Back Extension, 10 reps @ 31X1

-Weighted Back Extension

-Jefferson Curl, 5 slow reps