2014-01-15

WEDNESDAY WORKOUT

Mobility 10 Minutes:

Shoulder Mobility with a barbell/lacrosse ball/floss bands
Hip Mobility with lacrosse ball/pvc or foam roller


Strength & Skill Work 15 - 20 Minutes (including warmup sets):

Push Jerk or Split Jerk (Pick Your Worst of the 2)
1 - 1 - 1 - 1 - 1
*Start at around 80% of your 1RM for your work sets, and only increase the weight if your last rep was successful, AND your technique was solid. Focus on proper movement, even during your warmup sets. We haven't done enough skill work on the Push Jerk/Split Jerk recently, so today is a great day to get some coaching on any issues with your technique.


Accessory Work:

30 Reps of Ring Rows (make the angle HARD, but doable, or put your feet on a box)
or
30 Dumbbell Rows (make the weight HARD, but doable)

10 comments:

Grace Carodan said...

#135 PR woohoo

Jordan said...

235# push jerk

10#PR!

Lisa Dempsey said...

85# push jerk (PR by 15#). Lori and Brittany also did 85# for PRs. Good job! We were across from Jo, Laura and Megan so we had some inspiration!

Kevin said...

185# split jerk
10# pr

Megan said...

125# push jerk (7#pr)

Laura Shupe said...

Laura - 135# (5# PR)
Tom - 265# (5# PR)

Jason Monroe said...

215# split
Missed 230#

Vanilla Vice said...

119# PR ROCK IT!
YES I counted the SPRINGS!

Sharon said...

118# PR push jerk

Emilie Goldsberry said...

133# split jerk (PR)