1RM
Warm up then find the heaviest weight you can jerk for one repetition (1RM). These can be split jerks or push jerks, your choice.
Followed by -
Tabata PT Test
Alternating tabata sets (20 seconds work/10 seconds rest) of push ups and sit ups for 8 sets of each. Start with 20 seconds of push ups, rest 10 seconds, 20 seconds of sit ups, rest 10 seconds and repeat until you have done 8 sets of each. Push ups are chest to floor, sit ups are any style you like.
Post jerk weight and lowest round of push ups and sit ups to comments.
I'll be at the Northside gym at 1700 for those that want help.
Looking for constructive criticism:
ReplyDeletehttp://www.youtube.com/watch?v=PnhDNrQXYjA
Jerk: 240# (PR)
ReplyDeleteTabata Score
Push-ups = 8
Sit-ups = 14
Please provide some constructive criticism for my 1RM Jerk:
ReplyDeletehttp://www.youtube.com/watch?v=jpwPZPTFG9A
BTW, I'm loving my new Rogue Oly shoes! Can totally tell a difference in my lifts.
Jerk 205# PR
ReplyDeletepu-10
sit ups-14
Mike, sorry i didn't seet he vid the other day. Two things i see right away. 1- You are not opening your hips fully before you begin to get under the bar. This is limiting your ability to get under the bar as it's not coming as high as it could and it's not moving as fast as it could. If you fully open those hips and visciously extend from the ground, you'll have more time and room to get under. 2- You're starting too far back with your shoulders. You need to stay "on top" of the bar until it's nearly to the hang position...you should have your shoulders in front of your hands until your pockets, then shrug to get to full extension, then pull under. I see it exactly the same on all four of your lifts, your form is not really better or worse, it's just that you can muscle the 205 and not the 225. If you start in front of the bar and pull to full extension, you'll get 225 easy. Where are you at the moment? If you're in town and want some face to face time, lemme know and you can come to the garage for an hour. I think you're well within that 225, probably closer to 250 or more.
ReplyDelete185 lbs, PU- 9, SU - 13
ReplyDeleteChief,
ReplyDeleteThanks for the advice!
I'm currently in Germany attending the NCOA, but I'll be home next weekend (17 Jul 10). I would love the opportunity for some face-to-face time! I can't begin to tell you how frustrated I'm getting with my failed attempts at a weight I know I can get.
Thanks for the workout, Toby!
ReplyDelete75 lbs.(but not really a jerk)
5 push-ups
12 sit-ups
Chief's Scoreboard -
ReplyDelete205lb Split Jerk
Tabata
push ups = 13/sit ups = 15
225 split jerk
ReplyDelete