This means five heavy singles. Gradually add weight to the bar until you are at a heavy load. If you've no idea what your max jerk is, you'll spend this time finding that out. Challenge yourself, take it seriously, take your time, treat it as a bona fide workout unto itself and you'll derive all the benefits. Here is a sample progression for those of you who may be unfamiliar with how to work your way up in weight.
For an athlete whose maximum jerk is around 150#, after a general warm-up:
Set 1: 6-8 reps @ 65#
Set 2: 4-6 reps @ 85#
Set 3: 3 reps @ 115#
Set 4: 1 rep @ 135
Set 5: 1 rep @ 145
Set 6: 1 rep @ 150
Set 7: 1 rep @ 150
Set 8: 1 rep @ 155
From set 4 on, we would expect to take at least 90 seconds to rest between sets. The deeper into the workout, and the heavier the load, the longer the rest interval.
Met-con: (compare results to May 4th)
1/2 Tabata
Push Press
4 min push press
4 min squat
good time at the gym today seeing the new records get set.
ReplyDelete195# split jerk (pr)
tabata
65# pp 10 and squats 11
Great Job on the PR Mark! Aren't you glad you keep up with that stuff? To everyone else who is new to CrossFit or training in general this is why we write stuff down. Just ask Mark how great it feels to set new PRs!
ReplyDeletePush jerk *injury did back squats max 205#
ReplyDeleteTabata 4 mins:
35# pp 8 and 18 squats
R. Sims