Weightlifting 1/28/15

Weightlifting:

CLEAN - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target 5kg increase each week if your single is above 125kg, else target 2.5kg increase.

106kg/233lb

POWER CLEAN CYCLING - 1 set of 5 touch and go reps at 55% of today's clean. Then max reps in 30 seconds in your final set with 5kg less than touch and go set.

58kg/128lb, then 53kg/117lb x 16 reps

PUSH PRESS - 4 sets of 3 @ 60% of your 1RM Clean and Jerk. Level load across all sets, linear progression each week. Target 5kg increase each week if your working sets are above 100kg, else target 2.5kg increase
75kg/165lb

SUPERSET - 2x10 Plyo Push-ups; 2xMax Rep Kipping Pull-ups
15 pull ups each set
 
WOD:

For Time:
20 Double Unders
50 Burpees to a 45 lb. Plate
40 Double Unders
40 Burpees to a 45 lb. Plate
60 Double Unders
30 Burpees to a 45 lb. Plate
80 Double Unders
20 Burpees to a 45 lb. Plate
100 Double Unders
10 Burpees to a 45 lb. Plate

17:50