Thursday, November 1st, 2018

Strength:  Jerk Technique
Pausing split jerk
In dip – pause for a full 2 seconds
In catch – pause for a full 2 seconds
0:00 – 2 reps @ 73% of 1RM split jerk
1:30 – 2 reps @ 73% of 1RM split jerk
3:00 – 2 reps @ 73% of 1RM split jerk
Jerk drive + split jerk
3 sets of the complex:  3 jerk drives + 1 split jerk
4:30 – 1 complex @ 76% of 1RM split jerk
6:00 – 1 complex @ 79% of 1RM split jerk
7:30 – 1 complex @ 82% of 1RM split jerk
Split jerk
9:00 – 1 rep @ 85% of 1RM
10:30 – 1 rep @ 87% of 1RM
12:00 – 1 rep @ 90% of 1RM
13:30 – 1 rep @ 90% of 1RM
15:00 – 1 rep @ 90% of 1RM
 
Workout of the Day:
“Love Comes Tumbling”
For time:
500 meter row
21 GHD sit-ups
21 OHS (95/65)
500 meter row
15 GHD sit-ups
15 OHS (95/65)
500 meter row
9 GHD sit-ups
9 OHS (95/65)