1.21.14 "EMOTM OLY WK5"

January 20, 2014
Nick is getting Jacked!!!

Nick is getting Jacked!!!

 

Big Joe is down 15lbs in 1 week!

Big Joe is down 15lbs in 1 week!

FITNESS

EMOTM 10 Minutes
1 Squat Snatch at 95%

EMOTM 10 Minutes
1 Squat Clean + Split Jerk @ 95%

COMPETITION

OLY
Snatch
EVERY :90seconds for 12 Minutes
3×1@90%
2×1@95%
2×1@100%
Then
1 rep every :30secs for 4mins at 70%

Clean (no jerk)
EVERY :90seconds for 12 Minutes
1×1@90%
2×1@95%
2×1@100%
Then
1 rep every :30secs for 4mins at 70%

Then
Todays’s Endurance

ENDURANCE
2 Rounds:
AMRAP 2Min
Burpee Box Jumps G.S. (24,20)
Rest 2minutes
AMRAP 2Min
Double Unders
Rest 2minutes
Record total BBJ and Total DU separately

EXTRA CREDIT

Lax Ball Glutes + 5 Minute Pigeon Stretch each side

Comments

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  1. Adam Reply

    1 Squat Snatch at 95% (175)- 165#
    1 Squat Clean + Split Jerk @ 95% (195) – 185#

    Good to see Big Joe on the web site, and in the 5:30 AM. ‘Nice work’ to all of the early crew.

    • TRex Reply

      You are a monster!

  2. Don E Reply

    Squat Snatch – 55
    Squat Clean + Split Jerk – 145

    BBJs; 25, 22,
    SUs; 212, 206

  3. KellyG. Reply

    Squat snatch – 75#
    Sqaut clean and jerk – 110#
    Bbj – 32/29
    Du- 141/141

  4. TRex Reply

    4:30 pm workout. EMOTM X 10: 95# on snatch (did 115# in warmup my old PR). 145# clean and jerk.
    Added 2 rounds of 2 minute Burpee box jumps and 2 minute double unders. 37 total Burpees 18 total double unders and 300 single unders.

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