November 4, 2013
1) Jerk Balance
5 x 2 reps
This is skill work. Load is not the priority. Work on stepping through.
2) Tall Snatch
5 x 2 reps
Again this is skill work. Work on pulling yourself under the bar.
3) Row for 20 minutes at 85% effort.
Here is a scientific explanation of % effort: 90% effort would be a little slower than 100% so 85% would be slower than that.
4) 3 rounds:
10 – 15 x GHD Sit ups with med ball (any size)
4814 meters
Used 85# on the jerk balance. That may have been a little heavy.
65# on the tall snatch. I should do these more.
4370m in 20 minutes
Med Ball GHD – these were tough
6# x 10
14# x 10
14# x 10
Jerk Balance: 55#, 65#, 75#, 75#, 80#
Tall Snatch: 55#, 65#, 75#, 80#, 85#
Used 10#, 14#, 14# balls for GHD
Row .. I don’t remember, but I remember I averaged bw a 28 and 29 speed