A.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep
B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs)
A.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep
B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs)
A. 195lbs
B. Subbed 250m run. 17,14,15,15
A. 245 pr by 20 lbs… Maybe could go heavier but focusing on form
B. Thought about skipping…
A. One of the first times I’ve worked on Split Jerk. Built to 185, still working on form and technique.
B. Did Fitness Part A. 65 lb dbell for rows, 30 lb dbell for lunges & WW.
C. Scaled part B Performance to 95 lbs; 13/13/12/13
A. Up to 75kg there is strenght for more but lack of spead and need to work on technique
B. Rx 14,11,10,11
A. 80kg
A. Up to 75kg
B. Rx 19,18,18,15
A. Split Jerk heavy single
230lb
B. 25, 23, 20, 20
Did this with my 7 year old son tonight. It was a fun workout to do with him. It was fun seeing him crush it.
A. Up to 155
B. 18,20,18,17 RX
A. Split jerk-first time using jerk boxes and they were too low. Up to 145# failed 150, all mental
B. Rx
Row/ pp reps
:45/26
:44/26
:45/20
:47/21
C.
Lateral step outs with green tband 60 ft there and back
Then
3 sets 10 reps each
Bridge with band resisted hip and
Side plank hip abd raise R
Side plank hip abd raise L
Front plank leg lift
Then
Lateral step outs green band 60 ft
This is kind of what I make my patients with weak glut meds do but they get rest.
Too low as in you had to start from a front squat? I was too lazy to use the boxes today but when I do it’s always a fine balance of having enough room to dip without hitting the boxes. I really prefer to clean the weight, but that’s probably a result of my clean being much stronger than my jerk.
Yes FS every time! But otherwise I couldn’t dip.
I just looked back to see how I got so many more… I’m an idiot I wrote down 200m not 250 so not RX!
A) 205#
B) Used airdyne: 7, 10, 11, 11 @ 115#
Only had time for B. Rx’d with run instead of row
14/13/12/8. Wheels fell off on the last round
A. Up to 195
B. Rx 20,19,16,13
C. Bar muscle up work got 10 unbroken (pr)
Nice work on the MUs!
A. Split Jerk: Done around a E2MOM working up to 245# (tied PR).
B. Had the chance to use a sled today so put this together:
-15 Meter sled push with 3×45#s and 2×100# KBs on the sled and 45′ rope attached
-Farmers carry the 2x KBs back to start
-seated sled pull (pulling sled back to start line)
-10x GHD situps
…return to start line put the KBs back on sled and start the next round. Got 8 rounds in 20 minutes.
C. Finished with 3×15 of push press (115#) with 2 minutes of rest between sets
Last night did competition snatch work from Monday. Up to 175# then got stuck.
Early morning today meant little gas in the tank by the time I got to the workout…
A. Power clean and split jerk up to 225.
B. 20/20/17/18
C. Nap
Solid job for not feeling it today! Hopefully you PR’d C!
Ha only time for about 20mins before I became a taxi driver for my daughter?
A. up to 105kg
B.
50″ Assault Bike (17-18cal)
18-15-16-16 pp
C. Michele’s Plank Challenge
So is your screen name the Spanish version of the snow creature from Empire Strikes Back?
hahaha no, not really. my real name ist “juan pablo”, juampa is just kind of a diminutive of it 🙂
A:
40kg; 45kg; 50kg; 55kg
B:
250m, 40kg Barbell
Reps:
1) 8
2) 9
3) 9
4) 9
A. 200lbs
B. Push Press reps: 8, 8, 9, 10
A: go to 80 kgs
B: 19 / 12 / 15 / 15 @ Press 40 kgs
A. Up to 205 – shoulders were shot today; did some handstand work for warm up
B. Row was 1 min avg. 15/15/15/14
Here’s how I attacked today’s workout:
A. Performance
Every 2 minutes for 20 minutes (10 sets) Jerk:
Worked up to 210 (missed 215)
B. Fitness Part A
All exercises w/ 65# DB – Rows, Lateral Lunges, Waiter Carry
Mountain Climbers
C. Supplemental Work
4 sets:
GHD Glute Ham Raises x 10 @ 3011
Triceps Push-Ups x 10 (press from elbows to palms)
your split jerk ist pretty impressive!
Glute Ham Raises! I need more of those!
Impressive A!
That there is some weight. Color me impressed.
Nice work Coach – solid.