Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork
.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Sets 6-7 = 1 rep @ 95+%
C.
Build to today’s 5-RM Barbell Z-Press
D.
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
immediately followed by…
Three rounds of:
5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…
400 Meter Run
10/8 Ring Muscle-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Strict Pull-Ups x Max Reps
Rest 90 seconds
Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
B.
For max distance:
5 minutes of Sandbag Bear Hug Carry
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)
Running Endurance Option
Three sets for times of:
1.5 Mile Run (2400 meters)
Rest 60 seconds
400 Meter Sprint
Rest 2 minutes
Rowing Endurance Option
For distance:
15 Minutes of Rowing
Rest 4 Minutes – walk or jog 400 meters during this time
15 Minutes of Rowing
Compare your results to September 29, 2017.
35/45/55 balance
65/85/85 tall
Built up to 220# shoulder is still cranky
Metcon….uff subbed 20cal.
3 rounds…still trying to get my cardio back. My quads were smoked from a bunch of air squats Saturday at a class workout.
Strength
Jerk Balance 95/115/135
Tall Jerk same as above
B) 245/245/275/275/290/300/310 took a stab at 315, barely missed
C) 5 RM – 70#
D) 3 RDS + about 50% of the 400m run. This was fun.
Primary Strength:
A. Jerk bal: 65,75,85
Tall jerk: 65,75,85
B. Scaled down
Sets 1-2@132
Sets 3-4@140
Set 5@147
Set 6@150
Set 7@155
C. Barbell z-press: built to 80# for 5 reps
Strength Accessory:
C. Done
Did 2 metcons today for Friendsgiving. Split into two teams: pilgrims vs Indians
Hope you guys had fun!
Primary Strength:
Jerk Balances – 95/105/115
Tall Jerks – 85/95/105
Split Jerks – 2×175, 2×180, 195, 205, 215, 225, 235 (10# PR!)
5RM barbell z-press – 105
Conditioning:
3rds + 326m row, subbed bar MU
A)
155/175/199
155
B) 255×2/275×2/290/305/317/323PR (still sick from a diet test, allergic to gluten) 333 over head twice
C) gonna do
D) gonna do on cruise control and bike instead of run
The gluten obviously had zero effect on your PR nice work!
No but I feel super inflamed, my back hurts.
Strength:
Got up to 95% jerk today. Foot work is improving. Still need to work on more core stability and not hyperextending the back
Conditioning:
3 rounds + row, Cindy, run and 2 muscle ups (all unbroken) Finished 4 rounds at 30:21
Averaged 1:55 on the rower which is a huge improvement. Normally I’ve averaged 2:10 in a workout before this program.
That was fun!
A. 95-115-135
B. 285-320-335-345failx2
Did Froning Fraser workout
Conditioning
3 + 10m run
Strength Accessories
A. Used 25kg DBs
5 – 13 – 8
5 – 15 – 10
5 – 12 – 9
B. 40kg sandbag, approx 380m, didn’t put it down at all
C. Done modified
Primary strength:
A. Jerk balances @65
Tall jerks @65
B. Split jerks @125/125/140/140 couldn’t get any higher but the 90% ones felt solid
C. 5 rm barbell z press @75
D. Got 3 rounds on the dot. Scaled muscle up reps to 4. That was fun 🙂
Jerks were real bad today had to call it after the double at 80%. I think I was smoked from all the OH work in the wod yesterday
Hit 135×5 on Z press then 150×4 just missed the 5th rep
Strength work
Kinda One Big Session This Morning: Jerk Balances: 65, 85, 105 Tall Jerks: 85, 105, 115 Jerks: 2@200, 1@210 (didn’t do 2 reps here since I don’t have blocks), the 1s at 225, 230, 237, 242, 247, then I did an extra one at 252 for a little 2lb PR since 247 felt so good. Barbell 5RM Z-Press: 120lbs Accessory: DBs at 40lbs: DB Strict Press + DB Push Press + Strict Pull ups Set 1: 7, 16, 10 Set 2: 10, 15, 10 Set 3: 8, 15, 10 Core Work Done Conditioning: 3 + 500m Row + All 3… Read more »
????excited for AO and Nationals!!
Morning session:
Today’s track workout was 6 rounds sprint 50m then run 300m at a 1:09 pace 3 min of rest between rounds. Cold and very windy in Lubbock today haha good stuff
Primary strength
A) 115/135/145 95/105/115 for tall jerks
B) 250×2/280/280f/280/290f didn’t quite get to 95%
C) worked to 135 for 5RM presses
Strength accessory
Only had time for part B and C this morning
Not sure how for I carried the sandbag but I used a 150lb bag.
Super sore from this week ready to rest this weekend!
Enjoy your rest day Parker!
Thanks Tino!
Hit yesterday’s squats first since I only did the snatches and metcon yesterday. Then
Split jerks up to 225# – 5# PR yay
Metcon
4 rounds + 278m
Kept transitions fast and all the muscle ups unbroken. Row was the slowest part!
Congrats on the PR!
Yeah Elise!!! Congrats on the PR!!!
Jerk accessory done
Jerk
275-295-315-335-355-370-385miss-385PR!!
Conditioning
3rounds+finished Cindy (90reps)
Fun WOD with crew
Sandbag squat and carry
Handstand walk and ttb
Good day and sucked it up and ran outside
Strong and lean! Loving the progress!
Big time jerk man that is amazing!
Conditioning
2+…..whatever 2 muscle ups away from finishing round 3 would be.
The wind is like tornadic here. I don’t need help going any slower on the run and yet I got it. Decently happy with today. ??
Maybe best to stay indoors going forward ??
My bike and row are equally as slow. ?
Primary Training Session
A. Jerk accessory DONE
B. Jerk of last week’s, hit my PR 2 time ( split + BTN Jerk)
Really happy, with form =)
C. 5RM Z-Press: focus on mechanic up to 62.5, can add more weight but mechanic first ^^
D. Modified the metcon, felt tired mentally and physically so just AMRAP20′
No Run/ ROW .. Replace by Assaut Bike 20cal, not hard but aerobic pace++
Keep the C2b cindy and reduce MU by 4 Strict MuscleUp Unb
4 rounds @19’50
Now, take care of body to hit a new good next week 🙂
Great work in the Jerks!! ?
Session one
Primary conditioning
3+43 reps of Cindy
A. Did 2 rep power clean up to 235, hit 240 but second one was a squat clean
B. 5 Rep max strict press-155
Primary conditioning- did comp blog wod today, elbow was getting a little bit of tendinitis so skipped muscle ups. Will voodoo floss later
3 rounds+400m run & 51 reps of Cindy
Look after that elbow dude. Hope the tendonitis subsides!
It’s usually always fine if I take a day off so I’ll just rest tomorrow as planned.
Early morning session finally! Feels good to get up and get after it… Split jerks were not the prettiest today, I think my finger is still not totally healed and I’m favoring it. 2@160/170, singles at 185,185, 195, ended with 205 so happy with that. Barbell z-press 5rm at 85# Scaled the workout a bunch cause of finger ? It hurts the most to hang on to the rig or pull from rings. Dropped to 20:00 – 500m row, strict pull ups/push up/air squat, 20 cal Assault, 8 strict ring dips. 3 rounds plus 500m, 5 push ups 2 sets:… Read more »
Session 1 primary cond
The only thing that I do to day
There is annual festival in my gym tonight.
☺
My legs were like jelly after yesterday haha
I ran outside. -3 degrees this morning in the snow I need to recharge my battery. Tired mentally hahaha
Rest up! It’s been a tough weekend.