build to a heavy 1rm rack jerk- rest 5' between attempts
clean and jerk 5x1.1.2(from the floor, mid-thigh,jerk)@70%- rest 1' bw sets
+
3x15 toe2bar
3x15 GH raises
3x45s hollow rocks
- no set rest, just do the reps
rest 4+ hours
15' run @ IZ4 - reference bottom page
rest 2 min
15' row bw in watts
+
recovery method-3.5'row/7.5'foamroll/3.5'row
255 racked jerk.. for some reason could not make my self commit this mornin
ReplyDeletec&j 2pos 185
t2b
gh raises
hr
complete
run 1 3/4 mile
row
191
3676 total meters
2:02 ave 500
20 strokes per min
looking forward to tomorrow
165 racked jerk
ReplyDeleteclean and jerk 2 pos - 115
t2b - complete
gh raises - complete
hollow rocks - complete
225 rack jerk- 2nd week in which i've increased
ReplyDeletec&j-150
t2b-12+3; 5+5+5, 15unbroken
gh raises completed
hr completed
Run: 2miles
Row: 165,3500m- I had a rough week of rowing, did not feel comfortable
Rack Jerk - 225 (Back), 235 (Front) *PR
ReplyDeleteComplex - 165
T2B - Rx'd
GHR - Rx'd
HR - Rx'd
Run (treadmill, shitty) - 1.65mi
Row - 3,655m / 187.6 avg.watts / 2:03 avg.500 / 19spm
I've discovered my deficiency with the Clean, weakness in the squat. Now, I've figured out my weakness in the Jerk, not getting myself under bar, at all. Similar problem with the Snatch.
Not sure of the distance because I left the gym and just ran through downtown. Rowed an ave less than my bw for 125 watts
ReplyDelete295
ReplyDelete210
+
2.12 miles
171W
bw is 164, i keep losing weight, not sure whats going on. could be all the stress at sschool
ReplyDelete