Wednesday November 23, 2011

AM
A. Split Jerk on blocks - 3,2,1,3,2,1; rest 3 min - 2nd wave better
B. Push Jerk TnG reps heavy x 8; rest 2 min x 3
C. Power Clean x 1/Split Jerk x 1 - 80%; 5 sets; work on feet

PM
8 min @ 85%:
10 toes to bar
10 burpees
Row 400 m

rest 4 min actively

8 min @ 85%:
10 lunges
10 HSPU
10 sit ups
Run 200 m

rest 4 min actively

8 min @ 85%:
3 muscle ups
10 KBS - 1.5 pd russian
20 double unders

Results:
A.  155, 175, 195, 165, 195, 205
Doing the split jerks from the blocks (or our makeshift pins) helps a lot.  You dont have to worry about how youre getting the weight down.  You can put all your emphasis into the up.  These jerks felt great, I was getting depth and a wide split.
B.  TnG Push Jerks 135, 155, 175.  This was the first time attempting this lift so I wasnt sure how to load it.  After the first set I got the hang of it and loaded up a little.
C.  225, My shoulders were smoked from the A & B

PM.  10 T2B, 10 Burpies & Row 400 felt fast.  Burpies are my thing now.
         Lunges, HSPU, sit ups and run, the run felt slow and clunky
         MU, KBS, DU, I couldnt string together 3 mu to save my life.  Dont know why.  I think my technique is off.