2014-11-10

MONDAY WORKOUT

Lift & condition... Repeat!

SKILL:
Drop Split Jerk
* 1EA leg for 3-4 sets with lighter weights... Use just 30-50% of your best Jerk 1RM

Unrack your barbell, press the barbell to around forehead height & hold... Then, drive UNDER the barbell by splitting both legs out attempting to catch with both arms completely locked out & barbell over the center of your shoulder...

8-10 minutes for this skill work...

POWER:
Quickly build to a challenging 2RM Split Jerk (Leave a little there, so NOT quite a max)
(Must do rep 1 with your LEFT leg forward, then rep 2 with your RIGHT leg forward)

Just 15 minutes for this one...

WORKOUT:
21 KB Sumo Deadlift High Pull (53#/70#)
42 Jumping Lunges
15 KB Sumo Deadlift High Pull (53#/70#)
30 Jumping Lunges
9 KB Sumo Deadlift High Pull (53#/70#)
18 Jumping Lunges
15 KB Sumo Deadlift High Pulls (53#/70#)
30 Jumping Lunges
21 KB Sumo Deadlift High Pulls (53#/70#)
42 Jumping Lunges
* Perform as many REPS as possible in 6 minutes *

Try to gently kiss your back knee to the floor on each rep of the jumping lunges...

POST YOUR BEST JERK WEIGHT AND TOTAL REPS TO COMMENTS

6 comments:

Darren said...

145# jerks
150 reps (2nd set of 15 pulls) rx

Eldon said...

240#
165 reps

Jordan said...

235# x2
245# x1 (PR for non-dominate leg)!

5:40 rx

Emilie Goldsberry said...

135# x 2 - I think a PR for non-dominant leg
195 reps

Lisa Dempsey said...

80#
178 reps if I remember correctly. Hunka hunk of burning quads.:-)

Colin McDermott said...

245#
191 reps rx