January 31st, 2017

Barbell
A. Push Press + Push Jerk + Split Jerk; 2+1+1 @70-80% of PJ x 4 sets
B. Split Jerk; 70%x2; 80%x1 OTM x 3

Assistance
OH Yoke Walk x 50′ x3
Bear Crawl Sled Drag x 45 seconds continuous x 3 sets

Conditioning
25 Second Assault Bike Sprint @110%
Rest 3 minutes
x2
+
Row 500m @18 second slower than 500m TT
Rest 60 seconds
x 8

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3 Comments

  1. A. 165×2, 175×2
    B. 185

    Yoke: 195,215,235
    Crawl: Hogan, 135×3

    Bike: 21,19
    Rows: 1:55 pace (felt a little slow)
    1:54.5
    1:54.6
    1:54.5
    1:53.8
    1:52.2
    1:53.9
    1:53.7
    1:53.1

    Solid day after a sluggish start

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  2. A) 205, 210×3
    B) 225, 255

    Yoke: 265, 295
    Crawl: #70 and crawled slow got a really solid glute pump

    Bike: 23, 22 @98-100+ watts (from what I kinda sorta saw, was too busy pedaling)
    Rows: 1:48 pace. Went directly from bike to row. Made that 1:48 pace actually pretty challenging. Consistent for all rows, 1-6 was 1:48 and 7-8 was 1:47.7

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  3. A) 113 – kept this the same the whole time because the gap between my push press and my push jerk is still pretty big
    B) 123, 133

    Yoke, subbed for an Overhead walk at 133#
    crawl: 135#, around 150 ft each time

    Bike: 15 and 15 – this was the first time I felt like I was going to throw up in a long time. Took me a solid 10 mins to recover from this for some reason haha

    Rows: 2:06 pace was goal
    2:06.8
    2:06.2
    2:04.8
    2:09.8
    2:10.8
    2:06.2
    2:05.7
    2:06.2

    Fell off the wagon at round 4 and 5 feeling dizzy and like I was going to throw up again, focused on breathing for the remainder of them. Not sure if I just didn’t fuel myself properly or what today but definitely felt like I was way more exhausted than normal. Thanks to Matty Q for the push at the last of those rows

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