ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 to 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-3-3-1-1 (Increasing)
Notes: Gold standard for those feeling frisky today would be to establish a new 5, 3, and 1 rep ‘functional’ maximum (i.e. executed under non-ideal conditions) across working sets. Get after it, freaks!
Post scores to comments.
“Swankster”
For time
Row 1000m
30 x Plyo Push-ups
30 x Abmat Sit-ups
Row 500m
20 x Plyo Push-ups
20 x Abmat Sit-ups
Row 250m
10 x Plyo Push-ups
10 x Abmat Sit-ups
Notes: Abmat Sit-ups are un-anchored today. Plyo Pushp-ups finish the push-up range of motion with an explosive arm extension that elevates the athlete to a plank position on 45/25lb bumper plates (positioned just outside traditional Push-up hand or shoulder width). The push-up resumes once hands are walked back down between the plates for each subsequent repetition.
Post scores to comments.
240#.
13:35 Rx.
“Split Jerk” : 115 x 1 Post Surgery record
“Swankster” : 15:22 (regular, not plyo Push-ups)
Push Jerk: 105# PR!
Swankster: 265 reps Rx
Split jerk: 160! It’s been a year and 11 months since I last jerked this. Yay!
Swankster: 78 reps RX. Push-ups were slow but strict as possible.
Split Jerk: Heaviest sets – 145# x5, 170# x3, 195# x1 PR!!!
“Swankster”: 18:46 Rx’d