A pic of Elisabeth with my dad:
And a pic of Jason Hoggan’s amazing new NIKE shoes:
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.
Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.
2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.
Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.
Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.