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
B)
120
130
140
150
C)
Subbed Row for AB
25 / 6
23 / 7
22 / 7
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
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!
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
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#
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
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
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
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
Yea my shoulders always need extra love before going overhead
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
Props getting today’s C in after yesterday’s – do u feel any better after the flush out from C?
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
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.
Way to get in the 3:00 of hell… prob felt like 30:00 today
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 👍
Yea but u still got ‘er done – great job as always… something tells me u were never out of form from being away