PERFORMANCE
Warm-Up.
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
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
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
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
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 😬
A.done up to 67,5kg
B . Start 5rd 40du
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
Nice rnd count on the metcon 👏
M55
Jerks at 110, 115, 125
3 rounds plus 32 doubles.