Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps
Immediately followed by….
Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (55/35 lbs – 10 each side)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
A:
PP 50, 55, 60 kgs
PJ 60, 62.5, 65 kgs
SJ 65, 67.5, 70, 72.5 kgs
B: 3:05, 3:11, 3:20 @ DB 17.5 kgs
Strict Press 95-115-125lbs
Push Press 125-135-140lbs
Split Jerk 145-150-155-160lbs.
Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row). Used 20kg dumbbells for the HC&J
A.
PP – 85, 95, 105
PJ – 115, 120, 125
SJ – 125, 130, 135, 140 – 5# PR
B. 3:14, 3:14, 3:20 it was hot and yucky. Good work out though. Really sore from yesterday’s and Sunday’s. Hubby and I did. 17.6 team series WO and it suckkkkked!
A. 165,186,195
205,215,220
230,235,245(x),240
B. 2:36, 2:33, 2:33
You were flying!
Been dealing with middle back strain
“Fortitude”
30min EMOM
Odd: 15 cal row
Even: 15 burpees
Got up to 125 on the jerk sets of 3 which is a good step in recovery from my back injury. 3 rounds of B at 4:12, 4:07, and 4:11. Used a 45 lb dumbness for the hang cleans because that is the biggest I have. Awesome workout today!
Fitness, yay!
WU: done
A: used 35# on landmines
B: 3:07 / 3:10 / 3:02 (used 16kg bell)
Last round best round!
Hi,
Warm-up
A:
40/50/60 kg
65/70/75 kg
80/85/90/95 kg
B:
another wod with my friends
3 sets
1 Min thruster 42.5 kg
1 Min Power clean 42.5 kg
1 Min box Jump over
1 Min pull up
1 Min row
1 Min rest
197 reps
Stretching
Bye…
A: PP 135, 155, 155
Switched to 1 arm DB’s press after PP due to wrist
A: PJ DB’s 60, 65, 70
A: PP DB’s 60,65, 70
B1. Row – 1:49 Rd 3:09
2. Row – 1:51 Rd: 3:29
3. Row – 1:51 Rd: 4:00
All with #55 DB
Jerk Complex Warm-up with empty barbell
A.
Push Press x 3: 135/165/195
Power Jerk x 2: 205/215/225
Split Jerk x 1: 225/235x/235/245x
Should have built more gradually. I was a bit fatigued by the last set of Power Jerks.
B. w/50 lbs dumbbell
3:25 / 3:24 / 3:24
Kept as hard and steady a pace on the rows so as not to be too tired for the clean & jerks.
3 x 10 GHD sit-up cool down and 20 minutes in Sauna.
Only had time for b- done with 24kg kettlebell:
3:36
3:29
3:32
A.
Push press 85-95-105
Power jerk 115-125-135
Split jerk 140-145-150-150
B. 3:28, 3:28, 3:24
A.PP 145,165,175
A.PJ 195,205,215
A.SJ 225,235,245,255
B1. Row 1:42, rd 2:58
2. Row 1:46, rd 3:02
3. Row 1:50, rd 3:14
With 50# DB. The highest DB I have at home.
This is Day one for me following Invictus
Welcome aboard
A. As Rx
PP: 3 w/ 165, 175, 185
PJ: 2 w/ 185, 195, 205
SJ: 1 w/ 205, 215, 225, 235, 245
… 235 floated up – 245 not so much … tied my current 1RM
B. As Rx:
2:57, 2:54, 2:52 (all rows 1:47-1:50)
… good day.
A.
PP=135/155/175
PJ=195/205/215/230/245(miss)
B.
RX 3:15 round average
A. did 20mn practice handstand walk
B. scaled to 15kg db. 3:25/3:24/3:24
A. Power clean and split jerks all the way to work on form. Followed the rep scheme above Up to 225#
B. Did 4 rounds: 3:15/3:08/3:02/3:06, didn’t push the row like I should have.
Got work done! Nice!
A.
Push press: 155, 175, 185
Power jerk: 195, 205 (f), 205 (f)
Split jerk: 205, 215, 225, 235
For some reason the doubles on the power jerk were troublesome this morning.
B.
Rows done at 1:38, 1:40, 1:47.
Overall – 3:10, 3:22, 3:40
55# felt heavy.
Love the aggressive row!
Solid all the way!
Good morning everybody…
A1. 135/145/155
A2. 155/165/165
A3. 165/165/165/165
B. 2:54/2:26/2:33; scaled to 50# dbell
Had a mild flu this weekend with lingering effects yesterday, so skipped Monday. Feel great today.
Glad to hear you’re recovered!
Thanks Dave.
Good job Chris, also on the recovery!
A. Not for Time: 1:00 Light Bike + 12 Strict Pull-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 9 Strict Pull-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Bike + 6 Strict Pull-Ups 1:00 Light Bike + 6 Strict Ring Dips AB at 57-59rpm, gymnastics unbroken. Lat activation in pullups felt good. B. 5 Sets of the Complex every 2 minutes: based off 105kg 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Set #1 – 60% of 1RM Power Clean 63 Set #2 – 64% of… Read more »
C was awful James. As you, I did singles, but I rushed at the two first rounds (12 and 8 reps) and, in the end, couldn’t do 3 and missed a few. My time was 8:41.
It sure was!! Great job on the time though, maybe i could have been more aggressive at the front end
Nice ✅