A Complex to End the Week

Today marks the end of the week and the 5th day in a row I’ve made it into the box for a workout. Considering how Monday went, I won’t complain about the rest of the week. I often skip Fridays, but since we’ll be traveling this weekend I wanted to make sure to get my max time when I could. 🙂

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upSo today was 2018 Team Series Event 7. Coach Drea had myself, Maria, Todd & Melissa, KB, and Dave, and we started with a little warm-up:

  • 2 rounds
  • 500m row
  • 10 single-leg deadlifts
  • 10 banded good mornings
  • 10 banded pull-aparts
  • 10 PVC slow and steady push jerk progressions
  • and something else I’m missing, but it’s fine. 🙂

With that out of the way, we did a good mix of PVC and then empty bar practice through the three movements of the workout…

  • Deadlift
  • Hang Clean
  • Split or Push Jerk

cf-team-logo-whiteThen we added some weight and got moving for the 10 minute workout.

  • 10 minutes to determine the 1 rep max for the complex
  • deadlift / hang clean / hang clean & jerk

Somehow I knew today wasn’t going to be as heavy as I wanted, but I was still happy with just doing some strength for a change… My PRs are 335/345# deadlift and 185/205# clean & jerk. I didn’t get close to that today.

jerk-clipart-olympic-weightlifting-clean-jerk-hiMy warm-ups were fine: 95#, 115#, 135#. And then I added more weight, trying to go every 2 minutes for the 10 minutes we had.

  • 145#
  • 155#
  • 165# (fail on jerk)
  • 165# (fail on clean)
  • 155#
  • 160#

It was interesting how this one went. I got a little wrapped up in the weight at 165# but decided to drop weight and try lower to see what happened. That seemed to be a good approach. 🙂

Great work 8:30 class and thanks Drea!

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