Heartburn

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

OR

"Team Heartburn"
Teams of 2
For Time:
1 Mile Run (together)
14 Rounds of “Bergeron Beep Test”, alternating rounds

30 minute cap
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7/27/2019 - Strength Oly 1

5 Sets of the Complex:
Pausing High Hang Squat Clean
Pausing Front Squat
High Hang Squat Clean
Front Squat

1 Set @ 55% of 1RM Clean
3 Sets @ 60%
1 Set @ 65%

On the pausing repetitions, we are pausing for a full two seconds. On the high hang squat clean, the pause takes place in the catch position (bottom of squat). On the front squat, same pause location… bottom of squat.

Following, we run through the same movements, but this time without a pause.

Loading is intended to be on the lighter side, as a technique primer for the following part.

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7/27/2019 - Strength Oly 2

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

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7/27/2019 - Strength

Split Jerk
Build to Heavy Single
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Comments

Aaron Lyss

Aaron Lyss 1 year ago / Reply

7/27/2019 - Strength: 170 lbs

Aaron Lyss

Aaron Lyss 1 year ago / Reply

7/27/2019 - Strength Oly 2: 115 lbs
Notes: felt heavy

Aaron Lyss

Aaron Lyss 1 year ago / Reply

7/27/2019 - Strength Oly 1: 150 lbs
Notes: 115-115-135-135-150

Aaron Lyss

Aaron Lyss 1 year ago / Reply

Heartburn: 24:59

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