warm up
pvc burgener 3 x 6
15# burgener 2 x 4
45# burgener 1 x 2
focus/skill
jerk: aggressive jump; press under bar to lockout; head/chest thru
-power/base/push jerk: work the landing
-split jerk: foot & hip position; shoulders/hips in-line
workout
push jerk 4 x 2
then
split jerk 3 x 1
3RFT
'arms only' rope climbs x 3
burpee box jumps x 8
post heaviest split jerk load & time to comments
Because of the upcoming weekend, bou and i did in addition to the warm up: 10 c2b pull ups, 15 Abmat sit ups, 20 wallballs for 3 rounds. Fast but without the stop watch.
ReplyDeleteThen taking it easy, worked on our push press, push jerk and split jerk up to 70 kg.
Then went to a friends house and took over his c2. rowed Tabata style for 8 rds. then 4 x 500m.
I will take any tips one can give me for the rower.
Congratulations on ya'lls effort this past weekend!
Dustin bw169. PJ 200pr 3rft 3:24. Rough after yesterdays suck-fest.
ReplyDeletePush jerk x 2, pr by #15
ReplyDeletecaleb.rx.225/just under 6min
ReplyDeleteRob - Hard pushoff with the legs and then the longer the pull the better in distance rowing seems to be the best. Pull up to or under your chin while extending back as much as you can without losing the momentum to go back forward. For short distance some still use that method but it really depends on the distance/stamina.
ReplyDelete--This is advice brought back to The Shop from guys working out with Jax and Daytona, seems to be working.
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ReplyDelete