Jerk 1 RM

Clean and Jerk

1-1-1-1-1-1-1

Rest between 1-5 minutes between lifts. Increase rest time, as load increases. For optimal results, finding your 1 rep max should take 7 attempts or less. Increase weight until you cannot perform the lift.

Almost had 190 up, but was having trouble with racking technique. I need to practice my form.

• Dumbell Arm Curls
  5 x 20kg(each arm), 3 x 24kg, 1 x 26kg

• Skull crushers man-power grip followed immediately by normal grip.
  7 x 22.5kg, 5 x 40kg
  7 x 22.5kg, 7 x 35kg
  7 x 22.5kg, 7 x 30kg

• Barbell Curl - Top to Mid Curl, Bottom to Mid Curl, Full Curl
  5 x 40kg, 5 x 30kg, 5 x 25kg
  5 x 40kg, 5 x 30kg, 5 x 25kg
  5 x 40kg, 5 x 30kg, 5 x 25kg

• Dumbell Kick Backs
  8 x 10kg x 3 (each arm)

  • Hang Cleans: 20kg x 5, 40kg x 10, 60kg x 7

Juoksua 10x 2min reippaasti ja 2min rauhallisesti.

Huono keli, mutta sen verran lunta jään päällä että uskalsi mennä.

3 x Max Effort 400m Run - 3mins rest between each run.
2mins of Grasshoppers
2 x Max Effort 400m Run - 3mins rest between each run.
1min of Grasshoppers
1 x Max Effort 400m Run

5 rounds of:
Hang Squat Cleans x 5
5 High Box Jumps (34")
do the box jumps very quickly after the HSC set

1RM

Use as many attempts as you need.

10 rounds of:
5 push up
5 squat
5 sit ups

Strength
Split Jerk
2-2-2-2-2 <=== 175

WOD
5 rounds:
5 Shoulder to Overhead (155,105)
15 Box Jumps (24/20)

L2 (115/80) <===
L1 (95/65)
ADV (185,115)

2 rft:
500 m row
1 min rest
400 m run
1 min rest
250 m row
30 s rest
200 m run
1 min rest

plus muscle up practice