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

37
Leave a Reply

avatar
16 Comment threads
21 Thread replies
17 Followers
 
Most reacted comment
Hottest comment thread
17 Comment authors
Andrés AriasManasDavid MarinJanelle WinstonJeremy Hammock Recent comment authors
newest oldest most voted
Andrexuco
Member
Andrexuco

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.

Manas
Guest
Manas

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)

David Marin
Member
David Marin

A: got up 90kg

B: 15’48”

Janelle Winston
Member
Janelle Winston

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!

Jeremy Hammock
Member
Jeremy Hammock

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

Luke Tipton
Member
Luke Tipton

A. Split Jerk E2MOM
2×185, 190, 195, 205
2x 210, 215, 220, 225
1x 230, 235
1x 245, 255

B. 6:35

Mike Slagle
Member
Mike Slagle

Super impressive day! Way to crush B!

Mike Slagle
Member
Mike Slagle

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

Barefoot Squatter
Member
Barefoot Squatter

Wowzers, way to go UB on the DLs – beast! Impressive doing a part B after as well… helluva way to start the wk

Mike Slagle
Member
Mike Slagle

Thanks! I’m going to pay for it tomorrow. My lats are already sore from maintaining my grip on the deadlifts.

Barefoot Squatter
Member
Barefoot Squatter

Yea, i did monday’s yesterday and will do yesterday’s split jerks today… hurtin before it’s even started haha

Joseph Butler
Member
Joseph Butler

Nice work! Solid day for sure.

Luke Tipton
Member
Luke Tipton

Way to go getting in two WODs in one day!

Mike Slagle
Member
Mike Slagle

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!

Candy Olkey
Member
Candy Olkey

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)

Mike Slagle
Member
Mike Slagle

Sounds like a good day. Well done getting some extra work in!

Barefoot Squatter
Member
Barefoot Squatter

Exactly… failed TODAY but will nail that and then some very soon. Sick pt C… i need to start incorporating that

Candy Olkey
Member
Candy Olkey

I’ve been following Kari Pearce..she does Power Abs…really like it…it’s tough…just what I need.

Joseph Butler
Member
Joseph Butler

Nice work on the Rx!

Jason Young
Member
Jason Young

A. 135-135-155-155-165-165-170-170-175-175-180-185
B. 11:00
Should have brought wrist wraps today…

Candy Olkey
Member
Candy Olkey

Good to know I’m not the only one with sore wrists…Great work Jason!

Anika Tipton
Member
Anika Tipton

A. 105#/110/115/120/125/130/135/140/145/a sloppy 150/150/155(x)
B.11:18

Mike Slagle
Member
Mike Slagle

Great work Anika! Strong efforts on both pieces.

Jeremy Cranwick
Member
Jeremy Cranwick

B: was almost my Max pp but still did it and got 12mins

Candy Olkey
Member
Candy Olkey

Way to stick with it Jeremy!

Barefoot Squatter
Member
Barefoot Squatter

Boom! Way to get at it

al fraser
Member
al fraser

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

Barefoot Squatter
Member
Barefoot Squatter

Lightning

Chris M.
Member
Chris M.

… 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.

Barefoot Squatter
Member
Barefoot Squatter

Sick volume, as always

Joseph Butler
Member
Joseph Butler

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.

Candy Olkey
Member
Candy Olkey

SUPER FAST JB! Great work!

Mike Slagle
Member
Mike Slagle

Great work Joseph!

Barefoot Squatter
Member
Barefoot Squatter

Nice work, mission accomplished!

manuel torres fernandez
Member
manuel torres fernandez

A. Up to 95 kg
B. 14:39

Ben Cochrane
Guest
Ben Cochrane

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

Barefoot Squatter
Member
Barefoot Squatter

Man that is devious draining the legs before split jerks