Tags » Split Jerk

10.21.14 -- AM Z1 + PM Training

AM
8 rounds @ Z1:
500m row
1/arm KB windmill, 3111
25 unbroken double-unders

PM
A. Power clean gauntlet, starting @ 95 & adding 20 each rep; not for time, but only rest long enough to change plates & go… 203 more words

WOD: Core Work, Deadlifts, Jerks

Thursday Workout Of the Day

CORE WORK

A) 2 Rounds…
8 Hollow Body Rocks
8 Tuck Crunches

B) 3 Rounds…
Plank Hold – 20 seconds per side, 10 second rest… 62 more words

WOD

10/22/14 Training Log

A. Jerk balance, 3,3,3, roughly 50% 1RM, rest as needed 90#
B. Split Jerk off blocks, build to a tough single 175#
C. EMOTM, 12:00… 26 more words

Training Log

Tuesday 10/21/14

Performance

Warm up

Lifts

Clean and Jerk drills

Complex 3:
1 Clean
1 Mid-hang clean
1 Hi-hang clean

Perform 3 attempts (unbroken) of:

Complex 3… 72 more words

Pull-ups

WEDNESDAY 22.10.14

HANG SNATCH, BTN SPLIT JERK, CLEAN PULLS AND PRISONER SQUAT JUMPS

Mobility: Standard Mobility plus band assisted shoulder, tri’s and wrists

Warm up: Stick shoulder pull overs x 10 x 2, Stick snatch balance x 5 x 3. 83 more words

Olympic Lifting

141016

Cycle 2, Day 4

3 push press + 1 push jerk + 1 split jerk x 5, rest 2 minutes – 105/115/115/115/105.  The complexes were tough, but I liked them.   317 more words

10.14.14 -- AM Z1 + PM Training

AM
10 rounds @ Z1:
500m row
1/arm KB windmill, 3111

PM
A. Power clean, build to a max for the day
B. 1 push jerk + 3 split jerks, 4 x 1 holding onto bar throughout; 2:00 rest… 309 more words