A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
A. Bryan – 125# x 2, 135# x 2, 145# x 2, 155# x 2, 165#, 175# (f).
B. Bryan – 7:10.
Up to 205
Fitness for metcon
3 RNDS
30KB swings
20 push up
6:59
B. 5:57
A: last two sets up to #210
B: rx 8:10
A. Up to #195
B. As Rx. 6:40.
Did yesterday’s today
6:25/6:28:/6:15/4:21 pushed hard last round
Sub’d 800m for row
A) Up to 150.
B) 8:24 RX (first Elizabeth ever!)
A.) Worked up to 275#
B.) 6:25Rx
Question.
I can’t do dips, ring or otherwise for reps unassisted. How should I scale this? I was thinking jumping ring dips, or rings dips with a band. Any suggestions?
Do them assisted but strict. Good luck!
A. Up to 285
B. 6:50 not rings and after being blocked from the dip station for ~20sec last set
A. Up to 205#. PR for PC&J by 10#
B. Rx’d 5:55
A. 110/115/120/125/130/135/140/145/150/155. missed the last jerk because my knee felt weird but it felt easy on the way up. So I called it good.
B. Rx PC/ ring dips with purple band 8:50. silly dips!
C. Handstand weight shift work and banded Glut work PT style.
Overall happy with this since I still feel sick 😉
A. Up to 235. Cleaned 245(which ties my pr power clean) twice but failed the jerk. Locked out once but was forward. Need to do some tall jerks.
B. 4:15 Rx, felt good
C. Sled pushes till failure
Super impressive – nice work.
Thanks, did an afternoon workout today after a lot of coffee and was feeling particularly peppy. A buddy hit 245 on the split jerk so I tried to bury him on the WOD lol.
Nice work, LongHorn!
Thanks man, it’s no 265 but I’ll take it
Impressive! Great work!
A) 135, 155, 185, 195, 205, 215, 215, 215, 215, 220
B) 6:57 @ 115# and bar dips
A. PC&SJ, 135-165-185-195-205-210-215(f)-3×205
B. Elizabeth 7:17. Off by :30+, too many rests…was gassed.
A) Power Clean + Split Jerk (OT2M): 155#-205 by 10# increments, 205×3 sets, 215×2 sets…struggled with bad wrist going from clean to jerk grip which limited weight a bit.
B) Elizabeth: 4:45 as Rx….I think my old PR was in the high 6 minutes, so much better. Struggled with grip strength with not being able to use hook grip because of wrist, forced me to drop the bar more then I wanted.
Awesome job on the PR! Did you injure your wrist or are you just having trouble with the transition from clean to jerk?
Injured
Worked up to 215
B.) 6:24 RX 2:30 PR after a weekend of hard skiing and bourbon surprised me
You crushed your old PR! Congrats! What kind of bourbon? 🙂
A:
In kilograms:
1) 30
2) 35
3) 40
4) 45
5) 47,5
6) 50
7) 52,5
8) 55
9) 57,5
10) 60 and it is my new PR
B:
Barbell: 45kg
Ring Dips scaled to Chest Dips with powerband
Time: 9:14
Great work, a PB is always good going! ??
PR star!!! Woo hoo!
Another good blast but not suited to the long limbed!! Worked up to 110kg clean but maxed out jerk on 90! Overhead a weakness I’m working on.
‘Elizabeth’ was tough as I struggle with ring dips! 8:26
What are you doing to address the overhead weakness? Let me know if you need ideas.
Thanks, Michele, appreciate it. Mixture of strength and stability work!
What thoughts do you have?
A. worked up to 195, could have gone to 205 today – felt good.
B. 5:19 – had to to traditional dips at my facility.
Awesome day!