DWM Fri 2/14/14
Woke up feeling pretty darn good this morning. A little lethargic around 9 am, but I took a little pre-workout before I hit it and felt great during my workout.
A. Push Jerk – 5 x 184.108.40.206.1; rest 20sec + 3min (beg/steal/borrow jerk blocks for this)
Funny part here, I don’t know if I was start struck from having Annie there or if I just had a brain fart, but I totally did this with Split Jerks for 4 rounds before I realized I was doing the wrong exercise. I made all the reps of the split at 205, 225, 245 & 265.
Then I did what I was actually supposed to do and did Push Jerks. I made these at 185, 205, 225, 225, 225. I missed 1 rep of the first set at 225, so I ended up doing 6 total attempts or 5 good reps. I need more work here, some of the reps at 225 felt SUPER EASY and others felt difficult.
I don’t have video of any of this because I didn’t want to whip out my GoPro and film myself with all of them there and a couple video guys from HQ taking footage too. Once they left I filmed the stuff that’s below.
B. Power Clean – build to heavy single; rest as needed
I tried to focus on my positioning and ended up working up to 250 lbs. I think my Power Clean needs some work too and I was talking to my buddy who’s the head coach at the NorCal location I was at and he said my 2nd pull is too long. He didn’t give me that hint until the last set of the 5×5, but it makes sense based on what I usually feel during my heavy power cleans.
Here is a video of the 250 lb rep:
C. Power Clean – 5 x 5 reps for time @ 90% of “A”; rest 3min b/t sets
I hit this at 230 lbs. The first 2 or 3 reps of each set weren’t bad, but the 4th and 5th were very hard. Video of each round below.
Round 1 – 1:17
Round 2 – 0:48
Round 3 – 1:04
Round 4 – 1:00
Round 5 – 0:55
Box Jump @ 30″
Time – 7:10
After all the hip driven stuff earlier in the day, the box jumps were harder than usual. In that competition this last weekend I was able to rebound every single rep, but after the first 20 here I had to go to a short pause on the bottom before I came back up. The HSPUs weren’t terrible, I couldn’t find their abmats, so I did the first round strict so I didn’t crush my head and then I used my shirt to help me out so I could kip after that.