January 2nd, 2013

Workout of the Day

A. Three sets of:

Jerk Balance x 2-3 reps

Rest as needed

B. Take 15-20 minutes to build to a heavy Split Jerk

C. For times:

Row 500 Meters

15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes

Row 500 Meters

20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes

Row 500 Meters

25 Shoulder to Overhead (95/65 lb)

D. Two sets for max reps:

Stationary Dips x Max Reps @ 1011

(pause at full elbow extension every rep)

Rest 3 minutes

Cash out:

95 STO 2 x 15 reps with 2 minutes between sets.

- 15 reps unbroken

- 12 and then pause at shoulder

A.  95 lbs-115-135

Stayed light and focused on form

B.  Worked up to 225 lbs.

C. 2:47, 2:56, 2:51

Paused at the shoulder, but never put the bar down.  Still need to work on rhythm and pushing the truly unbroken overhead reps, but pretty happy that I just did not put the barbell down. 

D. 14, 14 (Should have pushed the first set a few more reps)

I am really enjoying the new cycle (which started Monday). Last 3 days of training were by no means 'easy', but they felt really good!