If at all possible, treat this as an A/B Early/Late double session. You will see this distinction appear a few times in the near future and more as the season progresses.A: Strength
1) Take 15 minutes to work up to a heavy Jerk (any style).
Notes: Keep going up until form breaks or you miss twice because of load.2a) 4X2 1 Split Jerk + 1 Behind the Neck Split Jerk @ 80% of above – rest 60 sec.
2b) 4X5 Clean Pulls – heaviest possible, use straps.
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec. VIDEO BELOW
Notes: Use whatever sled you have with a 15’ climbing rope attached. There WILL be video accompanying this.B: Conditioning
Run 5k
A:
ReplyDelete1. 309 rack jerk. Think i'm going to go from the front next time.
2a. 199, under 80%. Felt heavy today so scaled a little bit.
2b. 265
3. 90#. Probably could've went heavier, but these felt awkward and i was just using arms.
B:
28:34. This was awful. Running is gay.
1) 225 split jerk from front- 10# pr!
ReplyDelete2a) 180
2b) 225
3) 90# plus sled
5k- 21:12, pr since starting CF is 19:30 but that was about 3 yrs ago in a 5k race, should have pushed harder today
1. 287 #102 pr. Last was 185 just cause ive never been comfortable with until it clicked today
ReplyDelete2a. 199
2b. 265
3. 90#
5k- 28:34