A. Back squat – Take 20 minutes to find 1 rep max.
B. The original workout I had scheduled here involved knees to elbows and thrusters, which is very similar to the Open workout 13.4, so… why don’t we just do 13.4? I neglected to post 13.4 last week on the website, so here it is:
WORKOUT 13.4
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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For the scaling of the weights (if the prescribed weights are too heavy), I’d recommend something in the 65-80% range. If you did the max clean and jerk March 18, base your numbers on your heavy rep from that day.
i’m hoping A. will bring me a triple digit day!!! caaaan’t WAIT!!
A. I DID IT!!! i hit triple digits today 115# = happy dance!!!
B. i have no idea what my number ended up being, couldn’t get outta cloud 9…see A. hehehe
C+J 45# and T2B were scaled to knees up instead – this was a super fun workout…got a little sloppy in the end, but still fun!
Have a great holiday Colin and Hillary!!!
Congrats Esther! Huge accomplishment, everyone did great!
A: 150#… New PR for me!
B: C+J 65# and T2B – scaled to knees up scored 64. Had a lot of fun with this work out. I don’t know if I could do the 95lb C+J required for the 13.4… Maybe next year!
A. Got up to 215#, 10 lbs off my old PR. Still very happy with it as my squat has been a real sore point lately and I haven’t done anything remotely close to that heavy in a really long time. The confidence is coming back. Finally.
B. Used 95# and toes as high as I could get them, at least eye level. Got to 12 C & J + 5 leg raises. Fun! One day I will get a TTB.