Clean and Jerk
Warm up and build to a heavy single Clean and Jerk. If you’re feeling good then go for a new 1RM, otherwise get as close to 90% as you can and try to make a few reps there.
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20 Minutes Not for Rounds:
100′ Low Bear Crawl
5 Strict Chin-Ups
Keep the runs and crawls at a maintainable pace and aim to just keep moving. Use bands or add weight to the Chin-Ups as appropriate.
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Some fun stats on 18.5 from Robert C.! CFSBK collectively Thrusted 450,455 pounds, which is the equivalent of 2 blue whales. We collectively performed 9,927 reps, which is the equivalent of dying. “You can see that men and women track very evenly at CFSBK,” Robert writes. “There’s nearly identical completion rates throughout the workout.”
KHarpz at BTWB
Check out this snippet from Coach KHarpz‘s latest post for Beyond the Whiteboard:
At the end of the day, it’s a matter of self-confidence and believing that I am a winner. Belief, just like anything else in the gym, is a skill that I need to train. I have begun this process by taking out my little brown notebook, identifying my “can nots”, so I can eventually kick them in the arse, and turn them into “cans.” Let’s just say, I plan on continuing this habit throughout the open, and will have that little brown notebook full by the end of 2018.
It’s from “Developing An ‘Open Mind’: A Positive Outlook for a Positive Performance,” and it’s about the head game aspect of competitive fitness, a common theme on the blog lately. Give it a read!