Warm-Up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80
B.
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
A. 65KG MAX.
B. 20KCAL in all rounds + 7/7/6/8/8 in each round
A. 115/115/125/135/145/155/165/175
B. Rx 13/9/10/10/8 = 50
A. Bases off of 145
80, 85, 90, 95, 100, 105, 110
B. 8, 11, 10, 10, 10
SHSPU W/ 2.5” pad.
A. Done off 230#
B. Rowed calories. I lost so much strength in the late rounds.
10/6/6/4/4
A. Not sure what my split jerk max is, so just did what felt right: 85#/95/100/105/110/115/120/125
B. Done with khspu with one mat underhead and bike has no counter so rode for 1 minute: 7/10/10/10/9
A. Split Jerk x 3 Reps, E2MOM
145, 160, 170, 185, 195, 200, 205, 215
B. Rode the bike as hard as possible for 1′ each round (no counter)
12, 10, 9, 8, 6 = 45
OH Strict Press/ “75” Variation WU A.OH Strict press workx5 reps EMOM x 7 rds 95/105/115/125/135/145/155 A2. 5×10 95-135 B. “75” E2M -15 cal ride -Max reps touch and go power snatches (75/45) Chipper style workout clock stops when 75 power snatches are completed. Results: 8:25 30/20/15/13 (completed 80 reps? lost count) Strict pressing to help with lacking OH strength. 75lbs was just enough if the weight was 95 or 115 it would have more than doubled the Metcon length. Was able to move weight fluidly and not barely catching in later rounds. Will try at a later date larger… Read more »
A. 56, 60, 68, 72, 76, 80, 84, 88kg
Thought that 80kg was going to be the max but was probably more of a mental thing and just had to push through!
B. 8,8,6,7,6 HSPU’s
Blimey, shoulders didn’t have a lot left in them after all that pressing!!!
Sotts press- 30kg
Tall jerk 40,45,50kg
Split jerk-60,65,70,75,80,82.5,85,87.5
B 15 reps each around
A: 55, 60, 65, 70, 72.5, 75, 77.5, 80
B: 19, 18, 11, 10, 11
Bodyweight 80kg
Known strict press 1rm 72,5kg
Yesterday did inside bodyweight stuff. Baulked at the 11F temperature outside.
Today. Mix up of:
BS E2M 5×3
195lb/205/215/220/220
Then.
3R4T
500 M row
21 DL 185lb [11.10 / 7.7.7 / 11.6.4]
12 burpees
Toll 18:15
A. UP TO 84KG
B. 18 REPS RX