Warm-Up.
Overhead Movement Prep
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Start at 70% and build to today’s heavy single.
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
10 Push Presses (115/95 lbs)
Feeling low today, so just did A.
100, 115, 125, 130, 135, 140, 145, 150 (F)
Then
5 x C&J @ 115, 6 x C&J @95.
I will try to remember to post a video.. I need coaching on this movement!
Here are some Jerk videos to cheer you up!
https://www.crossfitinvictus.com/blog/3-ways-make-split-jerk-better-today/
https://www.crossfitinvictus.com/blog/strengthen-rack-split-jerk-position/
https://www.crossfitinvictus.com/blog/3-reasons-your-jerk-isnt-improving/
https://www.crossfitinvictus.com/blog/10-things-improve-clean-jerk/
Send me a video! michele@crossfitinvictus.com
A. Split Jerk x 1 rep
155, 175, 195, 205, 215, 225, 235, 245
B. 5+30
Push Press @ 135
C. Crossover Symmetry
Rope climbs
V-ups
Morning: PT test for work outdoors (45 this morning)
1.5 mile run: 11:20 (took it easy on the run to save something for the rest)
Max push ups 60sec: 70
Max anchored sit ups 60sec: 49
Max unbroken strict pull ups: 24
Evening:
A. Strict OH press
6×1: 135/145/155/160/165/170
2×2: 155/155
B. AMRAP 10:
30 double unders
10 Lateral burpee over barbell
10 push press #115
6 rounds even
1:39/1:35/1:43/1:55/1:39/1:27
10 min AB WU – 87 call (5cal PR) A. E2M – Split Jerk (taken from the rack) 95#, 105, 110, 115, 120, 125, 130(f,f), 115, 125 ***started to get frustrated and rushing after the 130 fails…so reset at 115 and got 2 more good ones in B. Was NOT feeling the push press today…think I’m still at little tired from 20.4 on Sat…so went with JT’s Hero Wod he did last week…”Zachary Tellier” 10 Burpees 10 Burpees /25 Push Ups 10 Burpees / 25 Push Ups / 50 Rev Lunges 10 Burpees / 25 Push Ups / 50 Rev… Read more »
Looks so tough! Way to go Candy!
Nice. The beginning of that sucks, basically 30 burpees to start a workout.
Weren’t feeling push presses… so u did a hero WOD – RESPECT!!!
Brilliant move resetting on the split jerk loads, btw
Well after 20.4 on Sat, snatch work and 95# OHS on Sunday, then the split jerks today…my arms were saying “yeah..no thanx” to heavy push presses…BUT…. that doesn’t mean I cant torture myself with some body weight mental toughness….:-)
A. 115#/120/125/135/140/145/155/160
B.4+30- ugghh, that was hard.
Holy Split Jerk…NICE work Anika!
Sorry I haven’t posted in awhile last week was rough I was beat Up physically and mentally I only workout Monday.
Today
I did a fundraiser workout
It was accumulate 4000# back squatting i did 20reps at 200# then a 4K row 17:07 was the time.
Then I did 20.4 got 202 reps pistols went better than expected
Squats / Conditioning (home/Sean) WU 10 min bike 1000 m row 2 rds Air Squats x10 Inchworms HK skips PVC pass throughs A. Squats 1. 285×3 2. 325 x3 3. 365x 4 ☹️ missed goal of 8 to 10 A1. 5×10+ 165/185/205/215/225 x15 ☹️ shooting for 20 but just didnt have it in me. B. “Jackie” 1000 m row 50 thrusters (45) 30 pullups. Results: 7:00 ? 6:35 was my last time doing Jackie, feel like though my tome was a little longer i wasn’t nearly as dead as the last time. “The Spirit of God who raised Jesus from… Read more »
A. Split Jerk (OT2M)
1 x 170, 180, 190, 200, 210, 220, 230, 240 (f)
B. As Rx: 5 rounds + 30 Double-Unders
… little muddy this morning.
Doesn’t seem like a muddy score! Great job!
Week 3 keto
Went with PP x 3
Worked to 135. Not near max. But good practice. Considering I was in the garage by 420 am in anticipation of the kids not taking to the time change. Was happy to get a short lift in. Strict ring pull ups 3×10 between PP.
B.
3 rounds in 9:45
13 cal air Dyne
10 burpees
10 PP 95lb all 2×5
Not my best effort. But got it in despite time change.
4:20 am… man, that’s like Jocko Willink intensity right there! U feeling a difference waking up in ketosis tho?
Considering I was going to bed a 845 last night.. was not that bad getting up.. or maybe it is the keto morning energy. I have been feeling pretty good. But I think I still need more time to adapt. Still have some heaviness in the legs that does not seem to effect strength but I did feel sluggish during the burpees and BJ from 20.4. Def heavy legs with just stair climbing. One more week at 30g of carbs per day and might bump closer to 40 see how it feels.
Man, I switched to salads for lunch a few months ago and I thought that was a major shock to the carb train.. I can’t imagine! My digestive system has thanked me for the increased vegetable intake, but I still get carb cravings around 2pm everyday. Thankfully, PB&J to the rescue!
If the heavy legs are recent, it could be from the programming, which was pretty leg fatiguing this past wk if u include 20.4. 3 wks into keto I think u can pretty safely play with the net carb intake. Are you keeping your salt intake up? Could be an electrolyte issue too.
Last night after a long gymnastics(daughter) weekend in the car:
“Loredo”
6 rounds
24x squats, push-ups, lunges
400m run
-22:19
Today: 20.4
Up to 3 cleans at 225#, had no press left. Slow and steady especially on the BJs as they are usually rough on my knees. The BJs really take a toll on the hip extension for the jerk, sneaky hard.
Ultra impressive 20.4 considering the wknd plus having worked out last nite
Thanks, I haven’t really been pushing the intensity lately and today was no different. Just staying fit these days with no real goals, feels good for a change.
Hear, hear!
Nice, it’s like a mental deload too – but man, being on the road all wknd into last nite’s work out and still getting what you got on 20.4 without pushing intensity… I’m feeling really weak now hahaha
A. Split jerks
90kg up to 125kg in 5kg increments.
Too hard for the weight it was. Out of practice. No fails though..
B.
Conditioning
Subbed single unders for double unders
5 rounds + 30 single unders + 10 lateral burpees over barbell.
Hard. Everything unbroken but transitions were really slow.