BLACKBOARD – 24 July 2014

Workload: 

A1. Perform the following wave cycle:  
2 Clean & Jerks (73%)
1 Cleans + 1 Front Squat+ 1 Jerk (78%)
1 Clean & Jerk (82%)

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (82%)
1 Clean & Jerk (85%)

Then: 

Sprint Work:
B1. 400m Jog (50% Intensity)
B2. 4×100 Repeat (70% Intensity)
B3. 4×50 Repeats (70% Intensity)
B4. 4×50 Repeats (75,80,85,90% Intensity)
B5. 4×50 Repeats (100% Intensity)
*Rest 4-5x the amount of time it takes to sprint. This isn’t conditioning. If the 50m takes you 6-7 seconds rest 40-50s inbetween.

Pre-Hab Work:

4 Rounds of:
10 Weighted Shoulder Dislocates (5/2.5lbs)
15s Hollow Hold (No ROCK, Just the Hold)

Notes: NOTICE THIS IS DIFFERENT THAN LAST WEEK’S WAVE! For the wave get your five loads mapped out before you start.  Rest approximately 1 minute between sets with additional rest after your singles back down to the triples.  You shouldn’t have any misses, unless you have a brain fart and mess up technically.  If you are getting misses lower the max you are basing this off of.

Hello sprints…  Be smart about doing these and warming up properly for them.   Obviously there is a lot of work documented before you hit the max intensity sprints, and this is to prime you fully.

Are your goals clear?

Are your goals clear?

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Comments
2 Responses to “BLACKBOARD – 24 July 2014”
  1. Dara says:

    Apparently my cleans wave better than my snatch
    71;74;78
    74;78;81

    Sprints, if you can call them that

    Prehab done

  2. dedikdrfc says:

    A1.
    Waves:
    200:215:225
    215:225:235

    Sprints done

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  • John Donne – Meditation 17

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