Wed 10-15-14

beware the ides of October

 

A.
Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
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%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
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**

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5 thoughts on “Wed 10-15-14

  1. A) balance – 135/155/175
    205 across on the jerks
    B) 205/235/275/315/335
    C) 275
    D) 10:36 Rx (Thankfully I was able to limit it to only 1 200. 21s were broke into 15/6)

    Felt surprisingly strong today granted the fact that it is kind of ‘wheelhouse’ programming for me. I thought I would be wrecked from the last two days volume. Not shocking, good food and good rest are taking good care of me.

  2. A. Balances all at 145. Jerks at 195. staying light helped, these felt progressively better each set.
    B. 225-275-315-365-405
    C. 315
    D. 18:15ish scaled to 12-9-6. Accidentally did 15 first set. 200m/100m penalty

  3. A. Jerk balance at 165-185-205
    B. 205-205-205-225-225. Better but weight feels like it’s on my left shoulder disproportionately
    C. 225-275-315-365-385. Did these as speed TnG
    D. 11:38. Rx 400s/HSPUs but did 100m penalty runs

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