Today’s Workout
Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
My Results
1RM Box – 46″ (forgot the seated position component of the workout though, doh)
Front Squat + Jerk: 185, 185, 205, 205, 215
Ensign:
round 1: 3 complete rounds + 3 cleans, 6 push ups, 3 dips
round 2: 3 rounds + 3 cleans
round 3: 3 rounds
round 4: 2 rounds + 3 cleans, 6 push ups
round 5: 2 rounds + 3 cleans, 6 push ups, 3 dips
round 6: 2 rounds + 3 cleans, 6 push ups, 4 dips
i started rounds 1-3 doing the air squats first, then was wondering if i was supposed to do all rounds for 1, 3, 5 as air cleans and all rounds in 2, 4, 6 as dips… so round 4 i changed and did dips first and then air squats… dips were a time killer for me today – no rings again, just regular dips – and after a week off with the new baby, and little to no workouts last week… i gotta hunch i’ll be feeling this for a couple days!