November 24th, 2015

Warmup:
3 sets, not for time of:
8-10 Barbell Good Mornings
3-5 Tall Jerks w/pause in receiving position

A. Power Clean “Touch N Go” Clusters x 3.3.3; Rest 10 seconds between clusters, rest 3 minutes between sets x 3

B. EMOM x 6-8 minutes:
Split Jerk x 3 reps @65% (technique focus)

C. EMOM x 6-8 minutes:
(Power Clean + Split Jerk) x 2 reps @ moderate to heavy, build over the minutes

+

Row 500 Meters @2K PR Pace
Rest 3 minutes
x5

——-
Notes:
-Build each set on the Power Clean Clusters
-Split Jerk should be light & fast; 65% is just a suggestion
-Try to go TnG directly from the Power Clean into the SJ on Part C. (ie. no pause on the shoulders)
-All rows should be the same pace; back it off a little bit if it’s too fast; focus on recovery between rows. (Ie. if your best 2K row is 8:00, then 2:00 is your goal for each 500m here)

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13 Comments

  1. A) 165, 175, 190
    B) 165 across
    C) 135, 145, 155, 165, 175, 185, 195(1) – got the 2nd clean but couldn’t go right into split)
    D) 1:54 was the target: 1:53.8, 1:52.3, 1:52.2, 1:52.2, 1:52.8

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  2. Warm up – Done. Used 135# across for both.
    A) 165-195-225
    B) 200 (65%) across
    C) 165-175-185-195-205-210-215-220 (wrist still jacked and was the limiter here)
    D) 1:52 target – 1:51.6, 1:51.5, 1:51.4, 1:51.1, 1:51.4

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  3. Had to go early today due to class tonight.

    A. 155-175-185 then did one set of 3 at 205 just to feel it. Really focused on form for these to not blow up my back.

    B. EMOM 6: at 165. All good.

    C. EMOM 7: 165×2, 175×2, 185×3. Did all of them with no pause at shoulders which was cool.

    D. 1:48 pace:
    1.48.2 (slowed up early, whoops)
    1:47
    1:46.3
    1:46
    1:44.6

    Got faster with these which was a sign I was relaxing on first few. But these weren’t as bad as expected.

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  4. A. 165/185/205
    B. 6×3 @ 185
    C. 185-235 — 10# jumps each time. I had a miss on the second rep in two of the middle sets, so repeated and used all 8 minutes.
    D. Target: 1:45
    1:43.6/1:44.3/1:42.8/1:43.8/1:43.5

    Felt a little sore today– glad to not have to work below parallel. Wrist still feels wonky in certain positions under load, but working around it. The cycling today was tough, but I can see this paying huge dividends down the road. Tried to get more consistent with my mechanics/stroke rate on the tower. Overall pretty pleased with how today went.

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  5. A. 83, 103, 123. 83 was supposed to be a warmup set, but 125 felt pretty tough so it ended there. TNG was the deciding factor here.
    B. 108 for 6 minutes. This felt tough and my shoulders were screaming going into part C.
    C. Up to 123. Wasn’t exactly cycling. Just getting more comfortable with the jerk.
    D. 2:03, 2:03, 2:02, 2:02, 2:03
    This felt just about as good as rowing has ever felt. Pacing felt a little weird at first, but I got into a good groove in 2-5. Last one was tough!

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  6. A) 155-175-185: Felt good, Still pulling early. Got better after Matt coached me up. Thanks Matt!

    B) 155-165-175: Felt really good. Really worked on getting under not just pushing up.

    C) 155×2 165×2 175×2: Arm got real sore here and I lost my explosiveness and got sloppy. Struggled with this one but excited to try this again once my arm is 100%.

    D) 1:48 Pace: 1:48,1:46,1:45,1:44,1:43
    Last two I went a little too fast early.

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  7. A. 165-185-205 (could only get 2 on last cluster)
    B. 165 all good reps
    C. 165-185-185-185-185-185
    D. Ski erg -5x90sec efforts. Kept the pace under 2:00 for all efforts except 2.
    *All the rowers were taken so I had to use ski erg.

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  8. A. 155, 185, 205
    Missed on my last cluster, rested, hit it again.

    B. EMOM 6: 155
    Weight did not feel light. I did not feel fast.

    C. EMOM 6: 155, 165×2, 175×2, 185
    Jerks felt super sketchy today. I feel pretty beat writing this.

    D. 1:54.6, 1:53.8, 1:52.7, 1:52.6, 1:52.5
    Tried to keep the pace at 1:53. Fell into a groove after the second set.

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  9. A. 113, 118, 123. Probably should have gone to 128.

    B. EMOM 8 @108 – felt good.

    C. EMOM 8: 103, 108, 113, 118, 123, 128, 133, then failed 138 at min 7, tried again at min 8 and got it. Touch and go ended at 123, had to drop the bar after that. Also, i started to pause at the shoulder at 128 – maybe should have stayed lighter to work on this. These didn’t feel so hot today.

    D. 1:58.3, 1:57.9, 1:57.7, 1:57.5, 1:58.1 Goal was 1:58

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  10. A. 115, 125, 135 ( these felt fast!)
    B. 110
    C. 110, 115,120,125,130,135,140 (was not expecting to get this far- couldn’t link the second rep together but hit them as singles)
    D. 2:06, 2:07.6, 2:06.8, 2:06.6, 2:06.5

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  11. A. 113, 133, 143; these felt pretty good
    B. 98 for full time; these didn’t feel too bad my right wrist just has been feeling a little pain.
    C. 98, 98, 103, 103, 108, 108
    D. Ran out of time at open gym at home so I went on a run.

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  12. A. 103, 123, 127; failed 133 so dropped down to 127
    B. 91 – I didn’t read it properly and I took them from the floor instead of a rack x8 min
    C. 91 again I think. I am posting late and I can’t remember if I changed weight or not x6
    D. Row x4 and I didn’t record my times. Stopped early because I had dinner plans 🙂

    ** I plan to be better at posting on the blog and recording results #2016goals

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