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

Subscribe
Notify me of
guest
17 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Bryan
Bryan
July 5, 2015 2:05 pm

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.

Nickalaus Butler
Nickalaus Butler
June 26, 2015 6:57 pm

A: Based off 180, complete
B: 3rnds + 24 rxd @ 95#. OHRL was the hardest part.

Kate P
Kate P
June 26, 2015 6:27 pm

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

Aaron Lesher
Aaron Lesher
June 26, 2015 5:37 pm

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

anders folger
anders folger
June 26, 2015 4:04 pm

A. Off of 195, complete.
B. 3+23, 1st rd at 115, then dropped to 95.

Andrew White
Andrew White
June 26, 2015 3:54 pm

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!

Emily Moore
Emily Moore
June 26, 2015 2:52 pm

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

Simon Gimpel
Simon Gimpel
June 26, 2015 2:51 pm

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.

Drew Nodtvedt
Drew Nodtvedt
June 26, 2015 1:25 pm

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.

Jon S
Jon S
June 26, 2015 8:38 am

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.

Jeremy R
Jeremy R
June 26, 2015 11:20 am
Reply to  Jon S

Dang Jon, nice work!!!!

Jon S
Jon S
June 26, 2015 1:43 pm
Reply to  Jeremy R

Thanks man. You did well too!

wavatar
Michele Vieux
June 26, 2015 2:29 pm
Reply to  Jon S

Awesome! PR star!

Jeremy R
Jeremy R
June 26, 2015 7:36 am

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.

Kyle J Smith
Kyle J Smith
June 26, 2015 7:22 am

A. Goofy footed: 135-205
B. 135# & bar dips: 2+13

Frank Palomino
Frank Palomino
June 26, 2015 5:14 am

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.

Bill Comerford
Bill Comerford
June 26, 2015 4:43 am

225 max ended last rep at 225, failed at 235

B. 3 rds +6 gto. Used 45 for lunges and assisted ring dips

Scroll to Top