Max Jerk & Other Business

Friday, 10.22.10

Warm-Up:
-Stretch, PVC Work, Mobility
-20x Double'Under + 10x Pushup, 3sets

Strength:
-Rack Jerk (from the Back)- 45x5, 95x3, 3x1 @135, 165x1, 185x1, 205x1, 225x1, 235x (fail, x2)
-Rack Jerk (front)- 215x1, 225x1, 235x1 *PR
-Clean & Jerk Complex, 1.1.2 (clean from the floor, mid-thigh, Jerk x2)- 5 Complexes @165 (rest 60sec./complex)
-Toes2Bar- 3x15
-Glute'Ham Raises- 3x15
-Hollow Rocks- 3x45sec.

Rest 4 hrs.

Conditioning:
-15min. Run (on stupid treadmill)- 1.65mi
Rest 2 min.
-15min. Row @BW Watts- 187.6 avg.watts, 3,655m

Recovery:
-3.5min. light Row- 137.4 avg.watts, 769m
-7.5min. Foam Roll
-3.5min. light Row- 140.5 avg.watts, 775m