Monday, September 27, 2021

Split Jerk - Metcon

Monday, September 27, 2021

Coach Lacey

1130 - 5 of us

foam roll
wrist mobility
hip hammy
crossover symmetry

Warm Up

2 rounds
30 sec star jump
5 reverse snow angel
10 curtsey squat
10 pass through
10 trunk twist
10 press in split stance
10 alt single leg v-up

Weightlifting

Take 20 minutes to find today’s 1-RM Split Jerk

Split Jerk (1 RM)

I worked up from 75, 95, 115, 125, 135#.  Lacey verified bar path better, still pushing with arms a little early.

I took singles at 145, 148 and 153# for a PR!!

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
20 Push-Ups
Go hard, earn your rest, and repeat!

This was as tough as advertised.  I did the 400m run every round.  I did 2 wall walks per round.  I did push-ups round 1 and 2 and knee push-ups round 3 and 4.  My wall walks got progressively uglier each round.

R1 - 2:05 run (3:30 round)
R2 - 2:11 run (3:45 round)
R3 - 2:34 run (3:53 round)
R4 - 2:44 run (4:00 round) - finished last 5 push-ups after time was called.

No comments:

Post a Comment