June 13, 2014
A. Bench Press
5 reps @ 65%
5 reps @ 75%
Max Reps @ 85%
The weights are based off of 100% of your 3 rep max.
You can also calculate the weight based off of 90% of your 1 rep max.
(1RM x 0.90 x 0.85= Weight Used For Max Reps)
B.
6 Rounds For Time
10 Steps Walking Lunge
1 Legless Rope Climb
10 Ring Dips
C.
Jerks
At A Moderate Practice Weight
1 Set =
2 Split Jerks With The Left Foot Forward
2 Split Jerks With The Right Foot Forward
And 1 Push Jerk
Repeat 3 Times With Rest Between Sets
Then
10 Singles For Speed and Accuracy
Start at 45-50% and slowly climb to 65% of your 1 rep max. There is no style preference on the 10 singles.
Check out the new tab on “rest and recovery days.”
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7 Comments
Mark are the Jerks cleaned from the ground or racked?
Just from the racks.
Thanks!
Bench- 65×5, 70×5, then 65 for 7. A bit painful.
Wod- 23:56 but got 5 legless rope climbs and then partial on one of them so I did 2 regular. Used purple band for dips.
3 sets at 65#
10 singles- 75#, 85#, 95# worked on the split for all of them because I need work on those.
Great programming so far Mark!!! Good work all!
A. 200 x 9
B. 8:21
C. 95,115,135 Then 10 Reps With 135,145,155,165×7 Sets. Tempted To Go Heavier But Sticking To The Program And Really Feeling Technique. Felt Pretty Solid.
A. 205X 11
B. 9:50 10+ no reps on dips
c. 135# for first 3 rounds, 155@4, 165@6 feeling great on hip drive. And much better on split. Thanks Mark!!!
A) 175# x 13
B) 10:15 was hanging behind Allan watching him closely going he would fall off abd I could make my move but you stayed strong buddy, awesome wod.
C) worked up to 125#, stayed in the lighter side but working the split to both sides felt great.