Fri 2-13-15

 

Workout of the Day
A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Three sets of:
Jerk Balance x 3 reps
Rest as needed

B.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%

Remember that these percentages should be based off of your 1-RM back squat from December 8.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Compare time to January 9, 2015.

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4 thoughts on “Fri 2-13-15

  1. A. check up to 155. sloppy but accomplished
    B. 175-205-235-250-265-275-285F-295
    C. 295-315-335-315-335-355. Surprised these went well
    D. 7:18, failed last MU at 6:57. Goal was sub 7:00

  2. Skipped A and B (shoulder and time)

    C. 330-350-370-350-370(2, felt something go in my right hamstring here)-390(f). Felt awesome until the second set of 3, pretty sure that was a fluke.

    D. 8:01, went 4-3-2-1 on MU. Still a weakness but definitely getting better. Rested too much.

  3. Haven’t been feeling super hot the past two days (think I had a little bug), and tweaked my shoulder a bit on Wednesday. Also did this workout at 8 at night after working at lulu. Wasn’t feeling too hyped coming into this one, but it went really well. Backsquats didn’t feel as solid as last friday, but was able to hit all of them without issue.

    A) DNA
    B) sets 6-8 @ 265. (Max 295) Felt AWESOME. Extra wrist mobility/strengthening for handstands definitely helping out here.
    C) Last sets were 380/405/430. Felt ok, not as good as last week.
    D) Was worried the shoulder might flare up during this one, but felt fine warming up….so I ROCKED it
    7:23. Unbroken MU until last set 2/2. Previous was 9 something. FUCK YEA.

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