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!

November 13th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Ups x 3-6 reps

L-Sit x 30-45 seconds

Pistols x 5 reps each leg

B.  Three sets of:

Jerk Balance x 3 reps

Rest as needed

C.  Six sets of:

Power Clean + Jerk

Rest 2 minutes

D.  Three sets for times of:

Row 500 Meters

15 Burpees Over the Erg

Rest 2 minutes

A. Did some L-sits

Skipped pistols (left knees was hurting today) and muscle-ups (right shoulders also hurting

B. 95, 115, 135

C. Skipped jerk, just did medium weight power cleans (again, shoulder)

D. 2:28, 2:57 and 2:49

E. Lots and lots of shoulder mobility

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.