Thursday, February 12, 2009

warm up: 3rnds
10 negative pull ups
10 ghd sit ups
10 burpees

pvc push press front & back x10
pvc push jerk front & back x10

workout:
split jerk
warm up sets 5x5
work sets 7x1

4 comments:

CrossFit JAX said...

name/bodyweight
1RM

jenn/114
90#

mf/200
225#

kohl/255
245#

turbo j/155
225#

dr j/180
245#

matt o/170
225#pr

lorena/128
80#

russ/157
235#pr

12 February, 2009 21:14
Rob in Ger. said...

Robert/215
185# I am working on it.

13 February, 2009 07:19
CrossFit JAX said...

rob -
strength & power collide with 'barbell gymnastics' i.e. the olympic lifts.

you have above average/advanced strength with the slow lifts (squats, deadlifts, presses) but i notice that your strength is lacking in the explosive movements and translating your strength into power.

start with 50-75% of your 1RM on the explosive lifts and/or the movements that generate hip speed (clean, snatch, push press/jerk, thruster, sdlhp etc) and move the load with intensity while keeping proper form & technique (IMPORTANT!!!). perform them with short bouts and an adequate amount of rest in between.

aside from that, train your mind to get over mental blocks and 'mindfucks' to overcome fear, hesitation and doubt in getting yourself under the bar fast.

as coach burgener puts it "you gotta have that junkyard dog mentality" and be extremely violent and aggresive on the bar.

13 February, 2009 08:23
Rob in Ger. said...

I can only say thanks.

14 February, 2009 04:44

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