Competitive Friday 2-13-15

Prep Work
Portion A.

Workout of the Day
A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Three sets of:
Jerk Balance x 3 reps
Rest as needed

B.
Every minute, on the minute, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%

Remember that these percentages should be based off of your 1-RM back squat from December 8.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Compare time to January 9, 2015.

Cool Down
Mobility
Post results

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