PERFORMANCE

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Then…

A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

guest
8 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Will Buck
Will Buck (@WilliamB)
October 7, 2021 1:11 pm

B.
Got up to 135# for the split jerks, still getting my strength back up

C.
4+60, 65# push press and RX everything else

Logan Harris
Logan Harris
October 5, 2021 4:53 pm

A. 95,115
B. 185,185,195,195,195,195,200,200 – wanted to go heavier but this was everything I had today
C. 4 rounds + 60 Rx

Chris
Chris (@christopher_m_capozzi)
October 5, 2021 4:08 pm

A)
95#
105#

B)
130#
140#
150#

C)
80 single unders (40 reps)
20 95# push presses
10 pull ups

3 rounds and 57 of 70 reps

Push Press: 10/10, 10/7/3, 10/5/5, 5/5/4/3

SU and PU UB

Last edited 1 month ago by Christopher Capozzi
Justin Nadeau
Justin Nadeau
October 5, 2021 2:14 pm

Warm up ✔
A.
Every 90 Seconds 2 sets
Press in Split Jerk Position x5 reps @95 lbs

B.
Every 2 minutes, (8 sets):
Split Jerk x 3 reps
115lbs x3 sets
125 lbs x 3 sets
135 lbs x 2 sets

C.
AMRAP in 12 mins: 3 sets
40 Double-Unders 20/20
20 Push Presses (95 lbs) UB rnd 1, 10/10 rnd 2/3
10 Chest-to-Bar Pull-Ups

Learnt that the TBI does not like DUs, might switch it out next time 😬

Toni Martos
Toni Martos (@ToniBaltimore)
October 5, 2021 11:50 am

A.done up to 67,5kg
B . Start 5rd 40du

Candy Olkey
Candy Olkey (@clolkey)
October 5, 2021 10:52 am

A. Press in Split Jerk x 5 – 55# / 65#

B. Split Jerk x 3 – based off 140#
95, 100, 100, 105, 105, 110, 110, 115

C. AMRAP 12 min – RX
40 DU – 1 trip in R1, the rest UB
20 Push Press – 10/10
10 C2B – Singles
***4 Rounds + 50 Reps

Justin Nadeau
Justin Nadeau
October 5, 2021 2:08 pm
Reply to  Candy Olkey

Nice rnd count on the metcon 👏

Shan
Shan
October 5, 2021 7:14 am

M55
Jerks at 110, 115, 125

3 rounds plus 32 doubles.