Warm-Up.

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

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Andrexuco
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Andrexuco

Warm-up

A) 65-75-85-95-100-105-110-112’5 kg

B) 21-22-17 SHSPU
All the cals sub 1′. C2b unbroken.

WavyDave
Member
WavyDave

Traveling at trying to catch up where I can.

A. Up to 215×2. Max is 230.

B. Did 7FEBs B – 9+2

Manas
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Manas

A. 40/45/50/55/60/65/70/75 kg
B. 1/1/1

Boston MROD
Member
Boston MROD

A. 135/135/155/165/175/185/195/205

B. Rx 11/12/10

Nate
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Nate

Jerk: 215-225-245-265-275-285-290×1

Conditioning…
SHSPU reps: 19-17-14

Jeremy Hammock
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Jeremy Hammock

Split jerks
135-155-165-185-185-195-195-205
Limited time again today
Emom 3 min 5 sets
15 Butterfly pull-ups
10 strict hand stand pushups

Janelle Winston
Member
Janelle Winston

Yesterday’s

19:28

Also did a few RMU drills.

Candy Olkey
Member
Candy Olkey

Warm Up + 10 min TM Run using Nasal Breathing for 1.308 miles
A. Split Jerk x 2
85#, 95, 105, 115, 120, 125, 127×1, 125×1
B. 3:00 / 6:00 work/rest for 3 set
15 cal AB – 1:23 / 1:06 / 1:01
15 C2B – all Singles
Max SHSPU – (used abmat) – 2/6/4
***So happy with my round 3 AB ride…but it definitely took a toll on the C2B…I had NO leg kick which meant I had MANY no reps because my chest didn’t touch the bar. Fun one…I liked it!

Al F
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Al F

A. Split jerk x2 reps
60kg, 64, 68, 76, 80, 84, 88, 92×1

B. Off hand bike @ 2’20 HSPU’s x 2
Off hand bike @ 2’00 HSPU’s x 5
Off hand bike @ 2’00 HSPU’s x 6

Jason Young
Member
Jason Young

A. 115-135-155-165-165-175-185-195X1
Failed on my second Jerk of 195lbs. New PR for 1 though
B. 1 min stationary bike
15 C2B
45lb dumb bell seated press 15-17-16

David Marin
Member
David Marin

A: got up to 83kg

B: 15 KCAL row + CTB PU + 6 / 10 / 8 HSPU

Ben Cochrane
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Ben Cochrane

12 minutes to build up to a 1RM hang power clean
101kg

A. 95kg double jerk

B. 15,15,13