A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Split Jerk - 1 rep every 90sec for 15 sets (255# across, use blocks)
C. Goblet Squat @4111 tempo - 5 reps on the min for 6min (moderate)
+
15 UB Power Cleans @ 135#
15 CTB Pull-ups
30sec AD @ 90% effort
Rest 10min
x3
A. I worked up to 365 but I think the hooks could have been a notch lower.
B. I got a few of these on video some were better than others. At the end I felt more comfortable taking off the blocks bouncing it out of the front rack to over head. Similar to how Ben Smith jerks. I got one of those on video. Not sure if this is something that would be good or bad if it were heavier.
the 15PC/CTB/AD workout went OK.
times with the :30 of AD were:
rd 1 1:20
rd 2 1:19
rd 3: 1:23
Dec-2
A. Strict HSPU - 50 reps for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
100m Front Rack Yoke-carry @ 175-195 (empty Rogue yoke)
30' HS walk
100m 2arm Farmers Carry @ 150# ea handle (300# total)
1 Legless Rope Climb
A. faster than last week 3:59 I wasn't sure how it was going to go with all of the jerks from Monday.
B. Kept a moderate pace, Got through 3 rds. The legless rope climb was rough after the farmer walk.
Dec-3
A. Power Clean from high blocks - 1 rep @ 225# on the min for 10min (film)
B. Banded Clean Pulls - 5 x 2; rest 3min (increase bar load)
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
15x
Run - 30sec @ 85% effort
Run - 30sec @ 50% effort
*sub ROW here if hip flexor gives any indication of pain/tightness/disfunction
+
15x
AD - 30sec @ 85% effort
AD - 30sec @ 50% effort
+
AD/Run/Row/Ski - 15min @ Z1 / aerobic recovery pace
Here is a link to PC of high blocks. The video didn't want to post here. I do a rep around :10 of every minute. I think I only got 7 or 8 of them on video.
https://www.youtube.com/watch?v=B6tXTBnp_Kc
B. I did 265,265,275,275, 295
The rest of the stuff I completed but I had to do split up the work 1/2 morning 1/2 afternoon.
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