Friday, November 5, 2010

Jane's 145 lbs rack split jerk for 2 reps!

A1. Pull-ups: Beginners (30 sec negative) 5 sets of 2 reps; rest 20 sec.

A2. Front Lever tuck (beginners) 5 sets of 1 rep, 10 second hold; rest 20 sec.

A1. Static Pull-ups: Intermediate - 5 sets of 2-3 reps @ 30X0; rest 20 sec

A2. Front Lever Tuck or front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

A1. Advanced: (weighted) arms only rope climb, 5 sets of 1-2 reps; rest 20 sec.

A2. Front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

B. Tabata frogs or advanced frogs 8 sets of 10 sec on/ 20 sec rest

C1. Good Mornings, Beginners: 3 sets of 15 reps; rest 2 minutes

C2. Beginners: Push Jerk, 3 sets of 5 reps

C1. Good Mornings: Intermediate and Advanced: 5 sets of 5 reps; rest 2 minutes

C2. Rack Split Jerk- Intermediate and Advanced: 5 sets of 2 reps; rest 2 minutes

If there is time we will do some tabata double unders.

For those of you doing split jerks: I recommend doing a few jerk balances first. This is a great way to make sure you are driving with your hips. This is a video from Catalyst Athletics.

http://www.cathletics.com/exercises/exercise.php?exerciseID=193