A. 20 min of tech work on rack jerk
B. Advanced: Work up to your 1RM on your rack Jerk, take it down 20 lbs and do 2 reps x 3 sets; rest 2 min
C. For TIme
Frog hops x 5 (frog hop to the end of the gym, walk back and repeat). Your frog hops should be a middle distance jump, not a frog juiced on steroids!
5-20 push-ups (If you have 1 perfect push-up, do 3 reps; 2 perfect push-ups, do 5 reps).
5-20 toes to Bar (should complete in 1-3 sets)
rest 4 min
4 sets
Got 185lbs for a rack jerk - 30lb pr. It's really not much of a pr considering how low my jerk was but it's progress. Just did singles at 165lbd since catching it is still not comfortable.
ReplyDelete3:30, 2:23, 3:35, 4:10 for par c with 12 pushups and 10 t2b. My quads are sore for those frog hops.
Gymnastics was lots of fun today! Thanks Mieka!
ReplyDeleteRebecca
Nice work on the jerk PR Kurt. Progress !
ReplyDeleteMy quads burned just thinking about those frog hops you were doing today. lol
Lots of people explored some muscle up work today for the first time whether it be getting used to a false grip all the way to doing one with a spot at the waist. Very exciting to see people starting the journey to a static muscle up. Great work to all of you who came out to gymnastics today!
:) Mieka