Wednesday 6.11.14

A. 
Skill Practice, (3 sets): 


6-8 Strict Parallel Grip Pull-ups using V-Bar

30 sec L-Sit

6-8 Inverted Hang on Rings

For the pull ups, I did 8 unbroken, then 6/2, 6/2. L-sits were unbroken and still really tough, but I wasn’t as sore from them as I was last week. Inverted hangs, I did 6, 7, 7.

B. Jerk Behind Neck; 70% x 3 x 5sets

Used 155, 90 sec rest.

C. Push Press; 75% x 5 x 4 sets

Used 125, 2 min rest. The last rep of each set was tough.

D. Jerk Dip Squat – 80% (of jerk) x 5 x 3 sets

Used 175, 1 min rest.

B. For times of: 


Row 250 Meters


Rest 60sec x 5 sets

Average split times = 1:50.8, 1:49.8, 1:49.6, 1:49.6, 1:48.8.