Monday, August 30, 2010

Tuesday 31 August 2010

Part 1.

10min-Practice Split jerking with opposite foot that you're used to using
Split Jerk 6x1 @ 75%, 4x1 @ 85%, 3x1@95%, 1 minute recoveries
bench press 5-3-1+ @ 75,85,95% 2 minute recoveries
Pullups-6x2-3 (go heavy) 1 minute recovery
ring dips 6x2-3(go heavy) 1 minute recovery
GHD situps 3x 25 1 minute recovery

rest 4+ hours

Part 2. 
3 rounds for time:
20 Split Jerk with alternating feet (this is the standard of movement-dont cheat,10left/10right) (135,95)
50 double unders

- bar starts from the ground and not in rack

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11 comments:

  1. ChrisAugust 30, 2010 at 11:29 PM

    Beautiful

    ReplyDelete
  2. AnonymousAugust 31, 2010 at 8:45 AM

    split jerk- 6x1 @ 170, 4x1 @ 180, 3x1 @ 200
    bench- 5 reps @ 170, 3 reps @ 190, 7 reps @ 215
    pullups 4x2 @ 60lbs 2x2 @ 53lbs
    ring dips 6x3 @ 53lbs

    ReplyDelete
  3. Rory HanlinAugust 31, 2010 at 10:52 AM

    part 1

    Split Jerk 275 6x1, 310 4x1, 350 4x1
    Bench Press 255x5, 285x3, 320x3
    Pull Ups (all supinated) 73x3, 73x3, 73x3, 73x3, 88x3, 88x3
    Ring Dips 88x3, 108x3, 108x3, 123x3, 123x3, 123x2
    GHD Sit Up 3x25

    ReplyDelete
  4. UnknownAugust 31, 2010 at 11:06 AM

    split jerk 185x6 215x4 235x3
    bench 180x5 205x3 230x4
    pull 6x2@ 70lbs
    did regular bar dips just to test shoulder
    feels a little better
    3rnds
    135 spit jerk 10 each leg
    50 doulble unders
    time 8:25

    ReplyDelete
  5. AnonymousAugust 31, 2010 at 11:09 AM

    metcon workout finished with a embarrassing time of 17:00 mins. I hate double unders thanks AJ I needed this one!

    ReplyDelete
  6. SteveAugust 31, 2010 at 12:28 PM

    jerk 155x6, 175x4, 195x3, 205x1 (current "max" went up easy)
    bench 170x5, 195x3, 215x1
    Pull ups 6x2-3 at 25
    ring dips 6x2-3 30

    ReplyDelete
  7. AshleyAugust 31, 2010 at 6:04 PM

    jerk - 116x6, 131x4, 147x3
    bench - 85x5, 95x3, 105x7
    pullups - 6x2 @ bwt
    ring dips - 6x2 @ bwt

    going back around 8:00 for the metcon. i hate working out so late.

    ReplyDelete
  8. Rory HanlinAugust 31, 2010 at 6:29 PM

    metcon: 6:27

    ReplyDelete
  9. AJ MooreAugust 31, 2010 at 6:57 PM

    metcon 6:32

    ReplyDelete
  10. SteveAugust 31, 2010 at 8:34 PM

    metcon 13:18

    ReplyDelete
  11. AshleyAugust 31, 2010 at 9:20 PM

    Metcon - 7:25

    DUs need work when I'm tired. I stop b/c my arms get smoked not b/c I mess up. Need to get more mentally tough.

    ReplyDelete

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