PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
B.
For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press
NO EQUIPMENT SUGGESTIONS:
Dumbbell Bench Press – Substitute Push-Ups
Dumbbell Push Press – Substitute Jumping Jacks
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Forgot to post yesterday.
Had the kids and my elbow is still an issue, so I just did A.
A.
115, 125, 130 – failed once.
Set 1-2 185lbs
Set 3-4 205
Set 5-6 225lbs
For Time wod….9:32
Did the 1/2/21 workout since I am avoiding overhead movements (elbow) for 1-2 more weeks.
A. For max reps/calls in 60”
Row – 23
BBJO – 13
T2B – 15
DU – 100
FS (135) – 15
Push Up – 40
B. EMOM for 24’
14 cal row
8 BBJO
7 T2B
50 DU
9 FS
22 PU
*strayed from the 65-70% Rx to stay achievable with my current fitness level
What all have you been doing for your elbow? Mine is still all firey. It’s the posterior this time. Last time it was golfers elbow. And it’s more about grip and pull than just straight up pull….. I have been avoiding all movements like rowing and pull ups etc, though TTB don’t hurt like they did last time. It’s weird and irritating and takes forever to get over…..
Happy New Year Janelle! It sucks to hear that you are still dealing with your elbow trouble. I completely laid off all upper body movement for two weeks (hence my current fitness level) and am trying to avoid any significant pulling or overhead movements for another 2 weeks to see if the rest will improve the condition. I still have some pain in the tendon/muscle and some right on the outer ball of the elbow joint, but I have found that using a percussion massager (Theragun, Hyperice, etc.) has helped out tremendously. If you have one or can borrow one… Read more »
A. 200, 215, 225#
B. 11:58 Rx. C2B slowed significantly at the end, so did TTB.
Great WOD!
A. Push jerks done at percentages
155×2, 165×2, 175×2, bonus set at 185×1
B. Done with strict c2b all singles
15:24
Yesterday only had time to DL
Worked off 365
Missed at 375
DL not my string suit
Today’s
split jerk emom 2 min
2-185 2-215
2-225 2-225
1-235 1-245
Form was bad on second attempt so decided to just go one rep
Wod
Weight 115
Chart to bar pull-ups were some chest some chin. Did the best I could. Not much head clearance in our weight room.
Time 9:36
A. Split Jerk based off 140# 110#, 115, 115, 120, 125, 125 ***These felt super heavy today! Any advice on how to return the bar to the shoulders between reps would be appreciated. I use up more strength and energy trying to return the bar to the shoulders between reps than I do actually doing the lift. After the first round I dropped the bar between reps just to preserve strength and energy. B. For Time – RX – 11:25 30 T2B – 17/13 (first 17 kipping, last 13 strictish) 30 S2OH – 15/8/7 30 C2B – singles 30 S2OH… Read more »
Jerk Blocks! Changed my life. I make them out of my plyo boxes. I use 12″ wood boxes and then my 3 sided padded boxes on top. I just drop the bar right onto them and don’t have to work about cleaning the bar or bashing my shoulders with bar repeatedly.
What Janelle said!
Only time for Metcon
11:04 with GHDs and a mixture of C2B and regular Pull ups.
.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 88kg
*Sets 3-4-5-6 = 90kg (if I’d add more weight I‘d have lost technique)
B.
For time:
30 Toes to Bar
30 Shoulder to Overhead (53kg)
15 Strict Chest-to-Bar (no kipping till my shoulders feel able)
30 Shoulder to Overhead
30 Toes to Bar
Time: 10’33”
Super fast on the metcon Antonio! 15 strict C2B is no joke!
Warmup all done
Jerks done with 50kg
A. Split jerks every 2 mins x2
1-2 @72kg
3-4 @77kg
5-6 @81kg
B. FT
30 TTB
30 S2OH @52kg
30 C2B PU’s
30 S2OH
30 TTB
11’37
Felt like a long slog that one! 60 S2OH is no joke along with grip strength quickly going!!
C. Travis’ core workout #2
Well done Al! I didn’t mind the S2OH…but those C2B seemed like they were never going to end!
Yea right, it def seemed to all go on a bit this one!!