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 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds

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Chris
Chris
October 13, 2021 5:17 pm

B)
120
130
140
150

C)
Subbed Row for AB

25 / 6
23 / 7
22 / 7

Mike Slagle
Mike Slagle
October 13, 2021 4:59 pm

I only did B and C today.

B. Up to 165×2 with pauses. Done as push jerks.

C. Modified so I could be in the garage the whole time.
1 min-max 80 lb kbs: 27, 25, 28
1 min max lsit 44 lb kb presses: 13, 11, 12

Logan Harris
Logan Harris
October 13, 2021 4:48 pm

A. 75,95
B. 165,175,185,190,195,200,205,205,205,205
C. 29/10, 26/13, 25/9 – inconsistent and mentally tough!

Caleb Cortez
Caleb Cortez
October 13, 2021 2:33 pm

A. 95lbs
B. I power cleaned into the jerk I hate catching heavy weight
Sets 1-2 @ 190lbs
Sets 3-4 @ 205lbs
Sets 5-6 @ 220lbs
Sets 7-10 @ 230lbs
Didn’t have time for set 9-10 had to hustle to the metcon
C. Rd 1: AB: 22. Strict HSPU: 20
Rd 2: AB: 15. Strict HSPU: 15
Rd 3: AB: 16. Strict HSPU: 19
Total: 107

barefoot squatter
barefoot squatter
October 13, 2021 1:30 pm

Only time for A and B today
A – 60#, 75#, 90# – is this to be done strict? @ 90# I was wobbly as hell on reps 3-5 struggling to push it strict
B – 135# + 5# per set to 170#

Jeremy Hammock
Jeremy Hammock
October 13, 2021 12:37 pm

Behind head split jerk x 5
95 135

Emom 1:30 2 split jerks with pauses
175 175
185 185
195 195
205 205
225 225
Wish I had some jerk boxes. It sucks catching and then having to rack it back haha

No time for C today

barefoot squatter
barefoot squatter
October 13, 2021 1:32 pm
Reply to  Jeremy Hammock

Daaaam, I’m not sure I could’ve squatted those numbers for 2 reps a set, nevermind ever put that overhead
Omg, yea – some future archaeologist is gonna dig up my body one day and wonder why my clavicle has so many hairline fractures

Jeremy Hammock
Jeremy Hammock
October 13, 2021 7:12 pm

Haha I love split jerk or push press movements!
Man no joke and just the jar on my back. One day I’m sure I’ll pay for it haha

Candy Olkey
Candy Olkey
October 13, 2021 11:30 am

Just like everyone else…the glutes are 🔥!! Walking was fine..it’s the sitting that hurts 🤷‍♀️
Only time for A & B due to extra shoulder mobility work..and of course the obvious

A. Behind the Neck Press in Split x 5 – 55# / 60#

B. Split Jerk with 2s Pause in dip & catch x 1 rep
95# / 95 / 100 / 100 / 105 / 105 / 110 / 110 / 110 / 110

barefoot squatter
barefoot squatter
October 13, 2021 1:50 pm
Reply to  Candy Olkey

Yea my shoulders always need extra love before going overhead

Justin Nadeau
Justin Nadeau
October 13, 2021 10:49 am

Warm up @75lbs ✔

A.
Every 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
95/115 lbs

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps

*Sets 1-2 = @ 115
*Sets 3-4 = @ 125
*Sets 5-6 = @ 130
*Sets 7-10 = @ 135

C. : did 3 min AB from previous week
3min AB @48 cals
60 seconds of 55lbs db push press (11reps)

Ditto Janelle, my glutes were toast from those BSS

barefoot squatter
barefoot squatter
October 13, 2021 1:34 pm
Reply to  Justin Nadeau

Props getting today’s C in after yesterday’s – do u feel any better after the flush out from C?

Justin Nadeau
Justin Nadeau
October 13, 2021 7:21 pm

I actually did, to the point I almost did another 3 minutes bc it surprisingly felt good. But the PPs took the last of my energy and called it a day lol

Janelle Winston
Janelle Winston
October 13, 2021 8:21 am

A. 55, 65
B. 105, 110, 120, 130
Most of these felt good. Some were a bit wobbly.

C. No time for the whole thing, so I did the 3 min max AB cals that I missed the other day.

42 cals.

barefoot squatter
barefoot squatter
October 13, 2021 1:34 pm

Way to get in the 3:00 of hell… prob felt like 30:00 today

Al F
Al F
October 13, 2021 2:52 am

Yep as suspected yesterday lower back and legs not working this morning, thanks Invictus!

Warmup done ✅

A. Split jerk with pause based off 90kg 1RM
1-2 58kg
3-4 63kg
5-6 68kg
7-10 72kg

B. 3 sets for max cal/reps
60 secs row
60 secs HSPU’s
60 secs rest

Rd 1- 27,12
Rd 2- 27,12
Rd 3- 25,10

Total 113

Wasn’t too bad with the 1 min rest, just a struggle to get breathing under control after the row 👍

barefoot squatter
barefoot squatter
October 13, 2021 1:50 pm
Reply to  Al F

Yea but u still got ‘er done – great job as always… something tells me u were never out of form from being away