Warm-Up.
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Every 90 seconds, for 18 minutes (12 sets):
Split Jerk x 1 rep
*Sets 1-2 = 1 rep @ 65-70%
*Sets 3-4 = 1 rep @ 70-75%
*Sets 5-6 = 1 rep @ 75-80%
*Sets 7-8 = 1 rep @ 80-85%
*Sets 9-10 = 1 rep @ 85-90%
*Sets 11-12 = 1 rep @ 90-95%
B.
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds
A. Upto 86kgs (PR)
Reached late so didnt get time for the rest
A. 60/65/70/75/80/85kg, missed last one.
B. Strict pull-ups 12/12/12
DB Bench press 13/11/7
Double unders 29/10/25
A. Worked up to 220#
B. Assisted pull-ups: 13, 13, 13
DB floor press: 20, 22, 21
DUs: 40, 49, 51 (really bad rope)
Jerk 185
Pull. 17-16-15
Bench 21-20-22
Dubs 70-55-50
Yesterday’s
That was ?
Exactly how TLH described it. Round 1 was good, round 2 was getting intense, round 3 wanted to lay down and die. Set my timer at 90 with a 30 sec break. If I didn’t finish in that 90 sec, counted reps. The only thing that I couldn’t finish was BBJO. By that stage, my legs were jello.
Cal AB – :56, :48, :50
WL – 1:10, 1:08, 1:25 – 2 rounds UB , had to drop them at 26.
DBS – 1:17, 1:20, 1:25
BBJO – 17, 16, 15 @ 1:35
Plank – ✅
A) UP to 105kg no more felt a little bit tirés
B) pull UP: 20/17/15 =52
Bench press: 26/22/24 = 72
DU: 88/92/85 = 265
Did Strict press
1×10 of 95#
3×8 if 115#
Workout was
1- 19-27-76
2- 18-24-65
3- 14-21-84
Good one.
A. 170-175-185-185-205-205-215-215-225-225-245-245 no failure all clean reps
B. Strict pull-ups
50lb dB bench
Double unders
17-25-60(102)
12-22-70(104)
14-20-63(97)
Plenty of trip ups on dbu- still trying to master the skill
A. Split Jerk (OT90s)
1 x 165, 175, 185, 195, 205, 215, 215, 225, 225, 235, 235, 245 (f)
… my morning math is poor – last set was 98%…
B. As Rx
R1: 17, 25, 75 (117)
R2: 13, 18, 80 (111)
R3: 12, 20, 80 (112)
… upon further review – turns out 245 was a PR attempt, thought for sure I’ve hit 250 somewhere along the way … apparently not.
Every 1:30 x 7
1 squat clean
1 hang squat clean
2 front squats
@80kg
Every minute x 121 jerk
70,70
75,75
80,80
85.85
90,90
95,95
3 sets 2 deadlift 2 hang clean pull @110
40 seconds on 20 seconds off
Bench press @60kg 15,15,15
Pistol squats 16,16,18
Strict pull ups 17,17,14
Double unders 40,40,40
X3