Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Followed by…
Two Sets:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-92%
*Sets 11-12 = 1 rep @ 93-95%
B.
Five rounds for time of:
10 Push Presses (135/95 lbs)
10 Chest-to-Bar Pull-Ups
Warm-up
Sets of kb clean+press with 16 and 24kg
A) Split Jerks
90-95-100-100-105-110-112’5-112’5-115-117’5-120-122’5 kg
B) Metcon: 4’40 (RX)
Suffering from 2nd round.
A. 50/60/60/60/60/65/65/70/70/75/75/80 kgs
B. 8:45 @ 40kgs (Super sore from the deadlifts in previous wod and the jerks in this one)
A: got up 90kg
B: 15’48”
Was very short on time, so I did B. 10:15 RX – or something like that. I need to check my book.
Had ten minutes left, so mobilized and stretched. Ready for tomorrow off!
Emom 1:30 pushpress 12 sets
1-4 x 2 reps 185
5-8 x 2 reps 215
9-10 x 1 rep 235
11-12 x 1 rep 245
5 rounds for time
10 ctb pull ups
10 dB push press 40lbs
3:48
A. Split Jerk E2MOM
2×185, 190, 195, 205
2x 210, 215, 220, 225
1x 230, 235
1x 245, 255
B. 6:35
Super impressive day! Way to crush B!
Yesterday’s workout
Rx. It’s hard to time the rounds. The rower is in my basement and the rest of the equipment is in the garage. I got back to the basement around 1:20 left on the clock. It’s probably 30-40 seconds walking back and forth. All of the rows were just under 2:00, and the deadlifts were UB until the last round.
4 rounds
10 strict kb press 44 lb all UB
10 strict pullups
1 min rest before rounds
8:43
Wowzers, way to go UB on the DLs – beast! Impressive doing a part B after as well… helluva way to start the wk
Thanks! I’m going to pay for it tomorrow. My lats are already sore from maintaining my grip on the deadlifts.
Yea, i did monday’s yesterday and will do yesterday’s split jerks today… hurtin before it’s even started haha
Nice work! Solid day for sure.
Way to go getting in two WODs in one day!
Thanks! I’ve been down 1-2 workouts a week with my work schedule since the fall. It was nice to get some extra work in esp when I felt so good!
WU + 10 min TM run with nasal breathing – 1.325 miles
A. Split Jerk (based off 140# 1RM)
x2 – 95#/105/115/120/120/125/125/127
x1 – 128/130/133/136.5 (attempted 140 a couple times..just because..failed TODAY)
B. 5 Rounds for time – 11:55 RX
10 Push Press @ 95# (UB, 5/5, 5/5, 7/3, 7/3)
10 C2B – all singles
***to be honest I caught myself doing push jerks on a couple reps
C. 10 min AMRAP
10 Roll to Candlestick
30s Hollow Body Hold
10 Plank Walkouts (damn these are tough and I couldn’t get real close to the floor…work in progress)
Sounds like a good day. Well done getting some extra work in!
Exactly… failed TODAY but will nail that and then some very soon. Sick pt C… i need to start incorporating that
I’ve been following Kari Pearce..she does Power Abs…really like it…it’s tough…just what I need.
Nice work on the Rx!
A. 135-135-155-155-165-165-170-170-175-175-180-185
B. 11:00
Should have brought wrist wraps today…
Good to know I’m not the only one with sore wrists…Great work Jason!
A. 105#/110/115/120/125/130/135/140/145/a sloppy 150/150/155(x)
B.11:18
Great work Anika! Strong efforts on both pieces.
B: was almost my Max pp but still did it and got 12mins
Way to stick with it Jeremy!
Boom! Way to get at it
A. Split jerks every 2 mins
60kg, 65, 70, 80, 80, 82, 82, 84 x 2
86, 86, 88, 90 x1
B. 5 rds for time
10 PP @61kg
10 CTB PU’s
8’30
Lightning
… shoulder was feeling better this morning – less grit.
A. Split Jerk (OT2M) as Rx:
2 x 175, 180, 185, 190, 195, 200, 205, 210
1 x 215, 220, 225, 230
… jerk blocks would have been handy this morning … felt good -solid lockout across
B. 5 RFT of: 5 – SHSPU | 5 – SPU
3:21
… warm-up took awhile changed up B for the sake of time.
Sick volume, as always
Up to 175lbx1 and a 180 f. (Max is 185)
B.
5R4T
10 PP #95. [All UB)
10 C2B. [ all 5, 5]
7:45
Goal was a weight I could do UB but still struggle near the end. Seemed a good weight for cycling PP for me.
SUPER FAST JB! Great work!
Great work Joseph!
Nice work, mission accomplished!
A. Up to 95 kg
B. 14:39
15 minutes to work up to 2 rep back squat
60,80,90,100,110,115,120,125,130
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80% 75
*Sets 5-8 = 2 reps @ 80-90% 82.5
*Sets 9-10 = 1 rep @ 90-92% 90
*Sets 11-12 = 1 rep @ 93-95% 95
B.
Five rounds for time of:
10 Push Presses (135/95 lbs)
10 Chest-to-Bar Pull-Ups
Time: 9.22
Man that is devious draining the legs before split jerks