PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
*This is a warm-up / positional exercise, the focus is not on heavy weight.
Then…
A.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving
*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk
B.
For time:
100 Double-Unders
30 Strict Handstand Push-Ups
40 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
100 Double-Unders
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)
Followed by…
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches
Station 2 = 100 Double-Unders + 400 Meter Run
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A. Up to 125# on BTN press, up to 225#
B. 11:03 Rx with 105# barbell in place of DB push press (only have 25# DBs)
A.
65 x 3 – almost too heavy
115,120, 125, 130, 135, 135
B. This SUCKED! All the shoulders in the world.
SHSPU – 20 RX, 10 with 3/4″ pad under my head
DB PP – had to drop to 35’s after 10 reps. It would have taken another 10 min to get through with 35s
DB Push ups – 10,5, 5, 5, then as many as I could without falling on my nose.
DU- first round 2 breaks, All kinds of breaks. My shoulders were fried.
14:01
Haha! This one was rough, and my shoulders are gone too! There were a lot of small sets to get through those movements.
A. Done with push jerks
Up to 185
B. 44 lb kb z press, 105 lb barbell push press, and push ups on kbs
12:34
I usually don’t workout four days in a row. I felt great and decided to go for it!
Awesome Mike – you are recovering well!
Split jerks
185×2
195×2
205×2
Workout
8:26 with Pike HSPU.
Press in Clean x 5 – 35#, 45, 50 (these felt good today..kept the torso tall and tight and feet flat on the floor) Tall Jerk x 3 – 55#, 65, 75×3(ugly at 75) A1. Behind the neck press in split jerk x 5 – 55#, 57, 60×4 A2. Split Jerk x 1 – 115#, 120, 125, 130, 132, 132 B. For Time – 16:01 (not RX) 100 DU – 4 trips 30 SHSPU (band assist) – 10/5/5/5/5 40 DB Push Press @ 35# DBs – sets of 8 50 DB Push Ups – 10/10/last 30 broken up 100 DU… Read more »
Way to go with the assisted SHSPU and heavy presses! That’s an impressive time! I’m not looking forward to lifting my arms tomorrow.
Emom 1:15
2-135 2-165 1-185 1-225 1-245 1-265
100 du
30 shspu
40 dBpp 40s
50 dbpu
100 du
9:45
Those are some HEAVY Jerks Jeremy…fast work on that metcon too!
Thank you! I get about 35 min a day to lift so I have to modify it most days or choose part of the workout. My back foot on the split jerk slipped a little bit so I didn’t go any heavier. Met on wrecked my shoulders haha
Wow…35 min…that would get my WU and mobility done. I’m nearly 50 and can not skip the mobility anymore. Take care of yourself..I hope you use some off days to hit extra mobility…your body will thank you.
During the covid/summer break I was able to have as much time as I needed and I loved it. Yes I try to hit the warmups too but may only do part or one round ex…
I have noticed that it’s much more important that what I hd thought a few years ago. I do take 2-3 days off some weeks. I hope I can still do CF when I’m almost 50! That’s awesome!
Incredible day Jeremy! Heavy work through the split jerks, and such a fast metcon.
Thank you!
A. *I don’t know my 1RM anymore due to significant time off. Went off by feel.
95-145-185-195-205-215
DND the BTN Press due to dumb brain not reading everything.
B. 9:34 RX
Holy Shoulders
Lightening fast work Adam!
Warmup grind done SOTS press done @30kg (always thought SOTS press was behind neck so did that) Tall jerk up to 50kg but form was rubbish so dropped back down to 45kg A. Press in split jerk position behind neck x5 Up to 45kg 3 sets Split jerk with pauses 6 sets 75kg, 78, 81 B. FT 11’53 Subbed in BB for PP as no DB’s @45kg Press-ups done off BB with fractional plates on That was a shoulder killer after all those earlier jerks!!! HSPU’s were v broken and hard work, PP broken up into 10’s and press-ups off… Read more »
Nice work Al…doesn’t look slow from where I’m sitting!