Randy T. - 132 pound Split Jerk
1. Warm-Up:
"Burgener" Warm-Up
2. Skill/Strength/Power Development:
Weighted Chin-Ups (20% o BW), 3 x max reps
3. CF WOD:
Choose one of the following and work up to a heavy single:
1. Snatch
2. Split Jerk
Do not do more than 10 reps total.
Post heaviest load to comments.
4. CF Endurance WOD (3+ hours after CF WOD):
Tempo 90%
Monday, July 6, 2009
Olympic Lifting Practice
Posted by Randy Tarasevich at 12:01 AM
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3 comments:
090706
Back Squat
190lbs x 5 x 3 sets
Shoulder Press
120lbs x 5 x 3 sets
I planned on doing "Randy" today, but quickly realized that I'm not fully recovered from the nasty chest cold I had last week.
The lifts felt heavy to me, but that was to be expected after being pretty damn sick and not working out for a week. Regardless, I was still able to keep on my linear progression of adding 5lbs per week to the lifts. Hopefully, I'll be able to add in some metcons later this week. Glad to be back doing something!
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat (Scaled to 95#)
GHD Sit-up (Scaled to Decline Sit-Ups)
10:58
090707
CFFB WODs
Max Rep Strict Pullups x 3
Rest 3 mins between sets
8, 7, 6
"Lizzie"
15-10-5
185lbs Power Cleans
Ring Dips
scaled down to 135lbs Power Cleans
8:27
I'm definitely not 100% yet, as everything felt heavy. Originally, I planned on doing 155lbs on the Power Cleans, but the lingering remnants of my respiratory infection kept me going that heavy. Nonetheless, it felt good to get a metcon in after being forced into over a week off.
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