Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips
A. 115#, 125#, 135#, 135#, 145#, 145#, 145#, 145#, 155#, 165#
B. 115# ground to overhead and overhead reverse lunges. Chair dips vs. ring dips. 2 rounds + 6 ground to overhead + 4 alternating reverse lunges.
A: Based off 180, complete
B: 3rnds + 24 rxd @ 95#. OHRL was the hardest part.
A. Worked up to 130 (87% of old PR); also front squats up to 130 for a double
B. Did Competition part B Granite Games Qualifier with the group…
110 high-hang snatch (matched old PR; I’ve stopped snatching heavy from the floor or even the hang because of where the bar hits my pelvis)
1 RD + 46 reps (reg. pullups, not C2B, but yay for still doing TTB at 31 weeks pregnant; conditioning has definitely dropped big time!)
110 high-hang snatch
A. 145/155/165/165/175/175/185/185/195/195 … felt good about this
B. Had to scale to 115# … no gas today after A – 3 rounds even
A. Off of 195, complete.
B. 3+23, 1st rd at 115, then dropped to 95.
A.185/195/205/225/225/235/235/245/245/255-got up to 265 new pr!
B.3+18 115# g2oh and reverse lunges and blue banded dips
first time on here this is pretty legit my shoulders were shot from the split jerks!
A. 75/80/85/85/90/90/90/90/95/95 – Got up to 90%, footwork started going downhill at 85%, so spent more time there.
B. 3+7. 75#, 16kg kettlebells, 1-band ring dips
A. 215,235,245,255,265,265,280,280,295,300. Off 310
B. Did only one round Rx, pulled something under my bum during lunges( same happened about 3 weeks ago at the same spot during lunges, just started to recover). for the rest of the workout did: 12 snatches @135 and 24 ring dips . Got 3 rounds + 5.
A. 95/100/105/105/110/110/115/115/120/120
Back was tight/sore today – kept it slow and steady
B. At 95lbs for G2O and Reverse Lunges
3 + 4.
A. Re-tested 1RM back squat and got 325(+5). Missed 335.
B. 3 + 23 RX. Started with 3 tng power snatches then switched to c&j singles for the rest. OHRLs were terrible (6/6 throughout). RDs 9/3, 12, 9/3, 3/2.
Dang Jon, nice work!!!!
Thanks man. You did well too!
Awesome! PR star!
A. 155-235
B. 2+22 Rx. WOW!! I highly recommend practicing those reverse lunges at a lighter weight, don’t just start at 135… Those overhead reverse lunges killed me!!!! I could not do more than 3-4 in a row.
A. Goofy footed: 135-205
B. 135# & bar dips: 2+13
A. Based on 200# max, they all felt real good
B. 3rds 5 G2OH. Started with RX weight but felt form lacked on lunges. Scaled to 95# for remainder and used thinnest band for ring dips.
225 max ended last rep at 225, failed at 235
B. 3 rds +6 gto. Used 45 for lunges and assisted ring dips