14.03.01

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Judy MAC.

Now, to sit and watch Ze Leaderboard… 🙂

If you haven’t yet done 14.1: Suspicions confirmed. This workout is all about pace.

Week 34 Training: 14.03.01

BARBELL

A. Work up to 60%, then 10 minutes to establish a 1-RM Snatch

B. Work up to 60%, then 10 minutes to establish a 1-RM Clean & Jerk

STRENGTH

C. Front Squat/Back Squat: 3×4/8@75

Notes: This should be read as 3 sets of 4 front squats directly into 8 back squats at 75 % of your 1-RM front squat. In other words, if your 1-RM front squat is 300#, you will front squat 225# for 4 reps, and then transition IMMEDIATELY into 8 back squats at the same weight. You may rack the bar to transition. Start a new set every 6 minutes. 

CONDITIONING

4 rounds for time:

-400m Run
-25 Burpee Pull-ups

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4 comments on “14.03.01
  1. Max says:

    A) 205#(f) ….. So close
    B) 255#
    C) done at 250#
    D) 2 full rounds

  2. Feliz says:

    14.1
    30 DU & 15 ground to overhead with an empty bar-an improvement from last week
    I got 3 rounds + some DU’s

  3. cond:
    20:05- finished

  4. ikantola says:

    a) 145
    b) 190
    c) 160
    d) 2 solid rounds, plus one pathetic round in 20 minutes

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