Jerk Practice

Today I did 5 sets of a 500m sprint on the rower which absolutely killed me. My legs were on fire!!
After I worked on my split jerk. I was going to just practice my form with light weight, but I was feeling good so I decided, after a little light-weight practice, to add some weight. I did 135x2 and 155x1 which both felt very easy. My PR is 165# so I decided to see if I could set a new PR of 170#. Unfortunately, I failed a few times, but I think 170# is something I am capable of with a little more confidence and a little more practice. The things I need to work on are a quicker dip, keeping the bar closer to me, and getting comfortable with dropping under heavy weight. My splits at 135# look okay, but the second I add more weight, I seem to barely do a split at all. Here's a quick video of today's practice.

Jerk Practice from Chelsea Ryan on Vimeo.


PM Training
From http://optimumtraining.ca/blog

A. mixed grip chin ups wtd @ 21X0; 2-3 x 4; rest 3 min

B. amrap strict chin ups - COVP - pronated medium grip - 1 attempt

C. back extensions @ 1010; 20 x 3; rest 2 min

D. 30 sec AMRAP DU's; rest 30 sec x 8

A. 20#x 3, 20#x3, 25#x2, 25#x2
B. 6
C. Unbroken
D. 34, 45, 29, 39, 40, 39, 36, 34