2014-12-26

FRIDAY WORKOUT

As promised!

POWER:
You will have just 10 minutes only to get the biggest load overhead you can in the following complex:

1 Push Jerk
1 Split Jerk (Left Leg)
1 Split Jerk (Right Leg)

All three overhead lifts must be made without dropping the barbell to count the set AND you must clean the barbell into position each set...

We will stay strict to this 10 minute clock so pick your weights wisely...

WORKOUT:
1000m Row (Goal: Women - Under 3:55 every round/Men - Under 3:40 each round)
REST 4 MINUTES (Try to stay as close to this as possible)
1000m Row (Stay within 3-5 seconds of your first time)
REST 4 MINUTES
1000m Row (Again, stay within 3-5 seconds of your original time)

Proper pacing is huge on this one so pay attention to your pull strength (2nd number on your monitor... 1:45, 1:52, etc) & your stroke rate (lower left hand corner... Should be between 25-30 for most of you)...

Don't start off too fast!

POST YOUR BEST WEIGHT AND ALL THREE ROW TIMES TO COMMENTS

4 comments:

Jordan said...

215# jerk complex
3:30, 3:32, 3:31 (about 7min rest in between each)

Vice said...

This rowing sucked, but we needed it!
120 Push Jerk complex, up one pound so a PR, no time to add the 2 lbs I was going to put on.
4:15, 4:19, 4:29
Thanks J DOG!

Lisa Dempsey said...

75#
4:26,4:24,4:26

Rachel: 50#
4:38,4:34,4:46 (I think)

Susannah Dunn said...

118#

4:02, 4:06, 4:08. All under my previous 1000m row PB of 4:09.