Recovery workout
20 min slow pace AD, every 4 min...
1 clean + 1 jerk + 1 pause jerk + 1 jerk balance 85#
10 kb snatch 18#, 5 each arm
6 sit ups
Showing posts with label jerk balance. Show all posts
Showing posts with label jerk balance. Show all posts
Sunday, March 1, 2015
Wednesday, October 8, 2014
october 8, 2014
A.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)
C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.
D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**
The blog recommended that if you're bad at handstand push ups to substitute the 400 and 200s with 200 and 100s. I did all at 2 ab mats and broke once in each set. Finished in 9:58.
Wednesday, October 1, 2014
october 1, 2014
AM: 4 mile run, 39:46
PM: Invictus Competition
A.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.
C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.
D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
24:23; did the pushups with toes on a box, ring dips 4 no band, finished the set of 21 with 1 red band, then did the rest with 2 red. Those were my weakest by far. Overall happy with the strict, that will be a good way to strengthen myself. Need to add tricep work.
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