Wednesday 2/1/17

A) Back Squat to a heavy 2 then -10% 4×2

  • up to 307# x 2
  • 275# x 2×4

B) C&J Waves:

  • 65%, 70%, 75%               (165-177-190)
  • 67.5%, 72.5%, 77.5%     (170-182-195)
  • 70%, 75%, 80%              (177-195-202)
  • 72.5%, 77.5%, 82.5%     (182-195-207)
  • 75%, 80%, 85%              (190-202-215)
  • LOTS of volume here but I thrive on it. I felt stronger as I went up

C) AMRAP Power Cleans in 30 seconds, then 90 seconds rest

  • 135# x 15
  • 115# x 15
  • 95# x 15
  • These blew my biceps up but I crushed it 😉

SCCF WOD

  • 7 min AMRAP
  • 5 Front Squat (115#)
  • 7 Bar facing burpees
  • 6 rounds 11 reps

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