Mar-28 Moderate Strength
A. Bnk Power Jerk x1 + Bnk Split Jerk x1 - 1 mod-heavy complex every 2min for 5 sets (use blocks, drop from top)
B. 3 Position Power Clean (top down) - 1 mod-heavy complex every 2min for 5 sets
C. BB Back Rack RLE Split Squat - 4 x 6-8 ea leg; rest 90sec b/t legs (build, mod-heavy)
D1. DB 2arm Incline Bech Press - 4 x 8-10; rest 60sec (mod-heavy across)
D2. DB 1arm Elbowing Bench Row - 4 x 8-10 ea arm; rest rest 90sec (mod-heavy across)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week
A. 85kg / 90kg / 90kg / 95kg / 95kg
B. 85kg / 90kg / 95kg / 95kg / 100kg
C. 45kg / 50kg / 55kg / 55kg
D1. 45# x 12 each set...only had 45# and then 100#s
D2. 70# across x 8 each arm for all sets
A. If you can believe it, this is the first time I've ever done any real behind the neck work in both the power jerk and the split jerk. Frankly, the power jerk was easier from this position and the split jerk was a little more difficult. I don't think I was getting the full "value" of the "drive"on the split jerk. The bar path was clearly better in both movements as the stability overhead in the catch felt great.
B. Love these complexes.
C. these were tough. The sets at 55kg were tough and the last couple reps of each set were spicy. Definitely harder than the DBs in terms of strenght, but easier in terms of stability.
Ds --> only had 45# or 100#s so did 45# for more reps. Then on the rows, did 70#, focused on trying to pull with my lat vs. the bicep.
A. Bnk Power Jerk x1 + Bnk Split Jerk x1 - 1 mod-heavy complex every 2min for 5 sets (use blocks, drop from top)
B. 3 Position Power Clean (top down) - 1 mod-heavy complex every 2min for 5 sets
C. BB Back Rack RLE Split Squat - 4 x 6-8 ea leg; rest 90sec b/t legs (build, mod-heavy)
D1. DB 2arm Incline Bech Press - 4 x 8-10; rest 60sec (mod-heavy across)
D2. DB 1arm Elbowing Bench Row - 4 x 8-10 ea arm; rest rest 90sec (mod-heavy across)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week
A. 85kg / 90kg / 90kg / 95kg / 95kg
B. 85kg / 90kg / 95kg / 95kg / 100kg
C. 45kg / 50kg / 55kg / 55kg
D1. 45# x 12 each set...only had 45# and then 100#s
D2. 70# across x 8 each arm for all sets
A. If you can believe it, this is the first time I've ever done any real behind the neck work in both the power jerk and the split jerk. Frankly, the power jerk was easier from this position and the split jerk was a little more difficult. I don't think I was getting the full "value" of the "drive"on the split jerk. The bar path was clearly better in both movements as the stability overhead in the catch felt great.
B. Love these complexes.
C. these were tough. The sets at 55kg were tough and the last couple reps of each set were spicy. Definitely harder than the DBs in terms of strenght, but easier in terms of stability.
Ds --> only had 45# or 100#s so did 45# for more reps. Then on the rows, did 70#, focused on trying to pull with my lat vs. the bicep.
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