BLACKBOARD – 31 July 2014

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?

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Comments
2 Responses to “BLACKBOARD – 31 July 2014”
  1. Dara says:

    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

  2. Dara says:

    Redid this one again.
    hit all the jerks.
    sprints

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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