Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

• Crossover Symmetry Activation
• 400m Run
• 10 Strict Press (45#)
• 10 Push Press (45#)
• 10 Push Jerk (45#)
• 10 Split Jerk (45#)

Weightlifting

Split Jerk

• 4×95#
• 4×135
• 2×165
• 2×185
• 2×205
• 2×225
• 1×245
• 1×255
• 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

• 500m Row
• 10 Push Jerks (135#)
• Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.