Mon 11-17-14

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.
C.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

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6 thoughts on “Mon 11-17-14

  1. Did everything this morning after coaching the 7:30.

    A. Done, 360 for 9 (10lbs heavier and 1 extra rep compared to last week)

    B: Tall Jerks were done at 95#
    185(4)-185(4)-205(4)-205(4)-225(3)-225(3)

    I really liked the pause, definitely forces you to open the hip.

    C. 3:56.
    Was able to do it all unbroken. Found that widening my grip about 1/2 to 3/4 of an inch makes thrusters much easier on the wrist. 135 felt like cake.

    D. Done.

  2. A. Done with Erik: 275-315-335-355-375. 7 reps @ 335 + 7 reps @ 305. Hard.. felt like I was underwater on reps 6/7 of each.
    B. Tall Jerks: 75-95-115
    All 3s, looked like jerk balance: 155-185-205-225-225-235
    C. 3:52. Missed 2nd MU in round of 2. Boo. Other stuffs unbroken.
    D. check 11-8-8 on Supine. Hard as crap after MUs

  3. A) Working off my shiny new 340# PR. 🙂
    225-255-275-290-305
    6 reps @ 83% – 285
    6 reps @ 73% – 250
    B) Tall Jerks – 45-75-95
    165-185-205-215-225(all x 4)- 245×3
    C) 8:00 Rx
    Thrusters Unbroken, MUs went to singles after the first round
    D) Done. 8 each set of both.

  4. A. 265-305-330-350-370; 6 @ 340 then broke tempo; 6 @ 290
    B. Tall Jerks @ 45 across. Kept the jerks light today – lots of foot traffic at Lemmon and couldn’t get into a groove. 165 on the first, 185 for the rest
    C. 8:00ish…Thrusters felt amazing (never thought I’d say that). MU’s were all doubles and singles, two misses.
    D. Ring Rows done, no GHD at Lemmon

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