BLACKBOARD – 31 July 2014

Posted by beyultraining on July 31, 2014 · 2 Comments 

Workload: 

A1. Perform the following wave cycle:  
2 Clean & Jerks (73%)
1 Cleans + 1 Front Squat+ 1 Jerk (78%)
1 Clean & Jerk (83%)

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)

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! The percentages upped a bit after the first set.  Make sure you calculate those and use the micro plates if needed.

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?

Filed under Workouts of the Day

Comments
2 Responses to “BLACKBOARD – 31 July 2014”
  1. Dara's avatar Dara says:
    July 31, 2014 at 9:52 AM

    Wave:
    75;78;81
    78; 81 (missed jerk); 84 (push press)
    did 3 sets of 1 clean and jerk at 75# to feel like I could still jerk. today was first day ever I realized how much legs play into jerk, cause mine are tired and I couldn’t jerk

    sprints
    prehab

    Reply
  2. Dara's avatar Dara says:
    August 7, 2014 at 10:19 AM

    Redid this one again.
    hit all the jerks.
    sprints

    Reply

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