Thursday 2015.02.26

Announcement: This Saturday (2015.02.28), the conditioning component will start at approximately 8:15 a.m. - 8:20 a.m., so if you are Barbell Group-ing and also intend to do the conditioning that day, please plan accordingly. This could mean performing only 1 lift that morning (and getting the other lifts done earlier in the week), or it could mean getting all of your BBG work done prior to Saturday.

Mike catches some air during his double-unders


BBG (off)
A) Push Jerk
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)


Strength/WL
Push Jerk
2-2-2-2-2

Your goal is to make today's final double (i.e., the last set of 2) a bit heavier than last week's final double. Remember, even a 2.5 lb PR is still a PR, so be smart with your loading.


Conditioning
3 rounds for time of:
6 Standing Broad Jumps
21 KB Swings, 2 pood/1.5 pood
24 Push-ups
(Courtesy of CF Football)

Each broad jump is 6 feet, so this works out to 2 black rubber mats per jump (since the mats are 3' x 3'). Scale as necessary.

Compare to 2014.02.27.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch.

3 comments:

Rowdy said...

Push Jerk 2-2-2-2-2
85-95-105-115-125

Conditioning:
3 RFT of:
6 Standing Broad Jumps (6 ft)
21 KB Swings (1.5 pd)
24 Push-ups

Time: 7:40

Philip Friesen said...

Nice job Rowdy! Killed it on the conditioning!

Push Jerk:
WU-3x45, 3x95
WS- 2x125, 2x135, 2x145, 2x155, 2x160

Felt good, but really want to work on speed and intensity of jump next time.

Conditioning was bout 12:30 for me if I remember correctly. Brutal!

AndyB said...

Strength/WL
Push Jerk
2*165*-2*175**-2*185*-2*195*-2*205*

Conditioning
3 rounds for time of:
6 Standing Broad Jumps
21 KB Swings, *2 pood...70# db*/1.5 pood
24 Push-ups
(Courtesy of CF Football)
*10:16*

 
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