Friday, May 6, 2011

Training: 5/6/2011


A. Jerk Dip Squats: 3 x 5, rest 90 sec (225#,255#,285#)

B. Jerk Recovery: 5 x 1, rest 2 min (225#,255#,275#,305#,325#)


7 rounds:

Airdyne 20 sec @ 95%

15 Ring Dips

10 Box Jumps 24" AFAP


30 Double Unders

rest 2 min

Times: 1:24, 1:25, 1:25, 1:31, 1:30, 1:28, 1:41(two misses on hspu's)

Notes: The jerk work felt good today. Need to gain some confidence in both the dip portion and then committing to get under the bar. It was a little awkward doing the jerk recoveries since only have free racks and not a power rack. Despite the lack of equipment I felt I got the needed stimulus. The second part was pretty brutal. I was huffing after jumping off the airdyne but rather than gather myself, I made myself continue work while under distress. The rate limiter in the last few became my triceps on the HSPU's. After all of those rounds of ring dips, they were fried. Also, I missed a few times on double unders. Have to stick these when I am breathing heavy.

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