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 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
For time:
1600 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
20 Strict Handstand Push-Ups
30 Pull-Ups
immediately followed by…
1600 Meter Run
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 rounds of:
Sandbag Clean & Press x 10 reps (Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
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 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches
x 20 reps
Running Endurance Option
Three sets for times of:
200 Meter Run
Rest 90 seconds
600 Meter Run
Rest 90 seconds
1200 Meter Run
Rest 90 seconds
Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
A) 95/125/155 jerk balance, 95/115/135 tall jerks
B) 260/275
C) 31:24, need to improve hsw skills
Some midline work
4 RDS
10 DL at 275
20 GHD sit upu
60′ plank
rest 2′
Forgot to post yesterday’s row intervals as well
5x1000m with 2′ rest
3:33/3:33/3:34/3:35/3:37
Split jerk tempos – 165/170/170/175/180/180
Yesterday’s metcon:
Did 2 rounds instd cause of hand issues – 6:30 – first 7 mu’s unbroken, got pretty excited about that! ttb slower than usual
5 rounds plus 32 reps
26 rounds (squat clean/s2o)
Jerk balance and tall jerks empty bar
Jerks
150-150-150-160-160-160
Metcon
34:14
first mile felt great, comfortable 6:31, scaled the hsw, didn’t do it unbroken.
The hspus were tough and slow, but my pull-ups were unbroken
I was shocked to see what happened on my second run, my hips were so tight I think from pull-ups that I simply could not lift my legs, that run took my almost 9 minutes!
Strength
50 sandbag
180 on 75 ib sled
65 sandbag for about 300m
Core stuff done ✅
Plenty of mobility today if your hips feel tight! Get your body ready for Monday
Jerk balance – 95/105/115
Tall jerks – 85/95/105
Jerks with pause – 185/185/185/200/200/200 felt ok
Conditioning:
33:35 – happy with this as running is not usually my friend. Adding/taking off layers definitely added to my time. Gymnastics felt good until the third round of HSPU. Going from the walks to the HSPU was ?.
Conditioning
Genuinely thought I had a mile mapped in my neighborhood, turns out it’s 1200m. ?
So, scaled to 1200m run on accident.
35:49
But you scaled up really ??
Session 1
Iron Scap
Press up to 135 for 5
A) 135/179/219
B) 135
PP up to 205 for 3
PJ up to 260 for 3
C)
doubles at 270/275/280
Singles 289
Three rounds
20 shspu
30 SPU
Abs
Primary Session
A. 40kg for jerk warmups
B. Pause split Jerks
3×2 @120kg
3×1 @130kg
C. 29:27 rxd, quads started cramping on the 2nd run
HSW 2x50ft UB each rounds
Shspu 8/7/5, 4×5, 4×5
Pull ups 18/12, 19/11, 30
Split Jerks
Jerk balance #145
Tall Jerks #165
These are starting to feel better
Metcon
49:40 so I happen to get a 5.11 vest today and of course I had to try it out. I scaled the walks to 50ft, that was spicy.
Let’s be smart dude. We want you to be able to train Monday. I love the vest but in small doses and introducing it into a workout with 90 pull-ups isn’t a great idea.
Valid point I will chill with the vest for a while
Split jerks
Doubles at 275
Singles at 295
Felt good today. Solid and fast
Con
Done 34:08
If I wasn’t such a slob on my run I would be faster. The rest was easy
Don’t be a slob then, run faster 🙂
It’s getting better slowly but surely. Just need to sack up
Session one
Dball clean and press+pulls
5 min dball hold
Conditioning
1500m row
28:30ish
Hsw was 50 and then 25s
Hspu were 3s and 4s
Pull-ups were whatever
Shoulders were toast going from walk to hspu
No ?♂️?
One Big Seasion before I make Christmas cookies all day with my friend’s family: Jerk Balances: 65, 85, 105 Talls: 85, 105, 115 3×2 at tempo: 200, 2×1 at 215. Stuck to tempo. Good. Conditioning: 32:11 – was aiming for sub 3” but the outfit changes and the last set of HSPU cost me a little time. HSW: 50-50, 50-25-25, 50-25-25 – these are getting back up to speed slowly but surely but still a little slow. SHSPU: 10-10, 10-5-5, 2-3s… Pull Ups: 20-10, 20-10, 15-15 – these felt really good. Runs: 8:35, 9:11 (spent the first half of the… Read more »
That’s a hot day in Mpls!
A. 95/115/135 for tall jerks and jerk bal
B. Did the pause clean & jerk on comp blog up to 245#
C. Did a mix on this, clock got messed up but the work was done
1600 Meter Run
Three rounds of:
10 pull-ups
20 Strict Handstand Push-Ups
30 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (32/24 kg)
1600 Meter Run
A. 95-145-195
95-125-145
B. 285-285failed one-285failed both
280×2 no pause for three sets
C. One round of the shoulder workout and a 1200m run then called it a day
Rest up and get ready to hit Mondays work hard!
Morning session:
A) 115/135/155 then 105/115/125
B) 250/265 felt good today no misses
Then track workout was 4(3×400) :30 rest between 400s and 5 min. Between rounds at a 1:36 min pace. This was fun
Strength accessory
A) 105 on the sled and 45lbs for the sandbag
B) 150lb sandbag not sure how far I carried it
C) done
Good end to the week!
???
Primary Training Session A. Activation for the jerk done B. Split Jerk with a 2 second pause in the dip & 2 second pause in the catch done too without fail C. For time: 34’05 25 foot segment unb.. Break hspu by 10 .. PullUp 3*10 each time… 7’15 on the run each time Strength Accessory Option A. Take a Kb32kg on the big portion, and press 12times follow by the HOHRP at 70, think I can put more weight on it. B. With a SandBag at 30k, 390 or 410m don’t remember ^^ C. Core Emom Done, replace the… Read more »
Loving the consistency on your lifts!