Tuesday, August 13, 2013

Monster jerk @ 215!

8th & I

3 rounds, not for time, of:

10 T2B
50 double-unders
3 muscle-ups

Jerk 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 80%; 5 x 1 @ 90%+ (OT2M)

135; 155; 175; 195, 205, 215, 215, 215

3 rounds of:

5 Pendlay rows (155)
5 DB man-makers (40s)
Rest 2 minutes

Notes:  Lots of good things happening today.  Started outdoors with some gymnastics volume.  This was my first time ever combining muscle-ups with another kipping/pulling movement and it was difficult.  Worked through T2B and double-unders without a problem, but I failed a few muscle-ups.  Knocked off some triples last week, but I couldn't do any triples this week.  Struggled to maintain the false-grip on multiple reps and I could feel my legs splitting apart as opposed to staying connected and generating torque.  Plan to work bar muscle-ups next to reinforce proper mechanics.  My jerks were amazing today.  My 1 RM is 215, and I used that weight for drilling today.  The weight was flying off my shoulders today and I was doing a great job of driving under the bar and getting my front foot out far and driving my head through.  I took a screen shot, above, because I was so proud of my positioning.  Pendlay rows felt strong today, but the DB man-makers were very taxing.  I had programmed five rounds, but opted for just three to avoid too much of a beat-down.  By the way, one man-maker equals 1 renegade row (left), 1 push-up, 1 renegade row (right), 1 push-up, 1 power clean, 1 push press (left), and 1 push press (right).  Power snatches and squatting tomorrow.