October 24th, 2012

Workout of the Day 

A.  Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.  Six to eight sets of:

Split Jerk x 1 rep @ 80-90%

Rest as needed

C.  Three sets of:

Muscle-Ups x Max Unbroken Reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Stationary Dips (Bodyweight Only) x Max Unbroken Reps

Rest 30 seconds

Row 500 Meters @ 85-90% pace

(work on speed start, followed by perfect mechanics)

Rest 2-3 minutes

A) 95 x 3 x 4

B) 185 – 185 – 185 – 185 – 195 - 205

C) 5 (singles)-5x20#-5x20#-10-1:35.
5 (singles)-5x20#-5x20#-11-1:39.
5 (singles)-5x20#-5x20#-5-1:40.