Wednesday, October 17

November 22, 2018

 

Starting the day testing our 1-Rep Split Jerk.

Single effort to follow - 3 x AMRAP 5's.
In this week's interval training, we are opening with a bike "buy-in", leading into an AMRAP in the time remaining on weight-ascending deadlifts and burpees.

ACTIVATION
EMOM x 12 (3 Rounds)
Minute 1 – :55s Bike or Row
Minute 2 – :30s Plank Hold + :30s Dowel Passovers
Minute 3 – 5 Strict DB Presses, each arm (pause at top)
Minute 4 – 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses

2 Sets:
:30s Wrist Stretches
1:00 Front Rack Stretch

3 Sets with an empty barbell or a very light load:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

Split Jerk (Emom 15)

The following can be completed "On the Minute", or resting as needed between sets. Athlete's choice, with the recommendion to change to "resting as needed" when the loadings increase past 90%.

Set #1 – 1 Rep @ 75% of 1-Rep Split Jerk
Set #2 – 1 Rep @ 78% of 1-Rep Split Jerk
Set #3 – 1 Rep @ 81% of 1-Rep Split Jerk
Set #4 – 1 Rep @ 84% of 1-Rep Split Jerk
Set #5 – 1 Rep @ 87% of 1-Rep Split Jerk
Set #6 – 1 Rep @ 90% of 1-Rep Split Jerk

Take the next 9:00 to build to our heavy attempt for the day.

"Take Five" (3 Rounds for reps)

Part #1
In a 5:00 Window:
35/25 Calorie Assault Bike "Buy-In", followed by:
AMRAP:
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

Part #2
In a 5:00 Window:
25/18 Calorie Assault Bike "Buy-In", followed by:
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

Part #3
In a 5:00 Window:
18/13 Calorie Assault Bike "Buy-In", followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees

Three separate parts, scored by repetitions.

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"The privilege of a lifetime, is being who you are." Joseph Campbell

Beneath the surface, this quote brings two connected, but different thoughts:

One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be? The opportunity we have, as long as we have the courage to take it, is to be ourselves versus what our immediate surroundings are pressuring us into being.

Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t there. But if we can define who we want to be, and then pound the stone, day after day seeking out that best version of our self… we’ll have "the privilege of a lifetime".

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