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 1-2 = 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
C.
Build to today’s 8-RM Dumbbell Z-Press
The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward. A good benchmark is to have each dumbbell be 20% of your max clean and jerk.
Compare results to September 16, 2017.
D.
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (30/20 lbs)
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 225/155 lbs
Set 2: 275/185 lbs
Set 3: 315/215 lbs
Set 4: 365/245 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
Compare results to September 23, 2017.
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.
Establish a 5-RM Sandbag Clean and Press
B.
Complete as many rounds and reps ad possible in 8 minutes of:
5 Sandbag Front Squats
100-Foot Sandbag Carry
5 Push Presses
100-Foot Sandbag Carry
C.
One set of:
Tuck Rocks x 100 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps
Followed by. . .
One set of:
Hollow Body Bounces x 100 reps
Running Endurance Option
For times:
1600 Meter Run
Rest 60 seconds
2400 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
2400 Meter Run
Rowing Endurance Option
Four sets of:
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Strength A) Done 95/115/135 for both. I treat these as warm ups and positioning practice. B) Sets 1-2 = 270, Sets 3-4 = 285, sets 5-6 = 300 C) 8 RM was 55lb, did 7 at 60 D) Round 1 – 1:46/2:45/27 Round 2 – 1:48/2:50/18 Round 3 – 1:56/3:00/11 Round 4 – 1:58/3:00/6 Our 400m run, the first 200m is downhill and the way back is up hill, which definitely added some posterior burn after the first round. PM Treadmill Session 5 x 2:00 run at 85-90% w/ 90 sec rest between runs. followed by… 4×10 Strict Pullup, 4×12… Read more »
A. done
B. sets 1-2 @ 215, 225
sets 3-4 @ 240
sets 5-6 @ 245 (made some good progress with technique on these, but didn’t feel like it would be smart to go up to the real %, which would have been @255)
D.This workout was super fun, and also BLEW UP my legs and low back! Wall balls unbroken though, and I felt good about the intensity level!
25/19/13/10 reps
Did a PM session with my teammates that included lifting, accessory strength, worm work, and synchro gymnastics work
A. Jerk bal: 65, 70, 75 Tall jerks: 65, 70, 75 B. Sets 1-2 @ 135 Sets 3-4 @ 140 Sets 5-6 @ 145 **scaled down a bit sets 3-6 — working on form. Still struggling with c&j C. Built to 35# DBs for 8RM – rep 8 was sketch. Buuuut only got 4 reps with 35# DBs on Sept 16, so a 4rep PR! 35# is about 21.5% of my 1RM c&j ?? Strength Accessory: A. Skipped – heaviest bag is 55#, and it’s a copper bag and I’m not sure how to cycle c&press with a D-ball…which go… Read more »
Let’s see some video of your Jerks to see if we can help.
Press up to 170 for 3
A) 135/135
PP up to 205 for 3
PJ up to 272 for 3
B)
277/282
292/297
308/313f
No belt on all my these happy about that.
C) coming up
D) gonna do
(knees are really hurting, super inflamed due to my stomach trying to get this all figured out)
20 cals bike
20 shspu
DL at 293/337/383/427
A. Jerk balances and tall jerks @65
B. Split jerks with pauses @130/130/135/135/145/145
C. 8 rm db z press @25
A. Done at 85/90#
B. Didn’t go higher than 175# (87.5%)
C. 35#
Strength Accessory
A. 80#. All I had was 100# next and that wasn’t happening.
B. 6 rounds I think with 70# started with 80#but that wasn’t going to work with the press. Never put bag down.
C. Done
Haven’t posted in a bit
Day behind per usual
Did 10 hang snatches at 230…focusing on an aggressive finish
Then did 5 RM pause back squat at 350
Grace at 185
3:19
Ryan
11:50
Fun day?
Just thought I’addthey were regular BurpeesI was feeling soft
Nice work! How’s training been going? Seems like the heavy “Grace” went well!
Pretty good all in all. Feel like I am moving better overall especially in my oly liftscompared to last year hopefully the Gains will come now. Excited to continue the process in ’18
A) Jerk Bal @ 155
Tall jerks @ 135
Split Jerks @ 235, 250, 265
8 RM Z press @ 65lbs pretty sure this is a PR
Primary condo
WB unbroken
225-24
275-16
315-14
365-8
*last time I scaled to 185/225/275/315, smoked all my rep counts for the same weights. Felt way better this morning.
30 parallelette hspu for time-5:59
You’ve definitely improved since September! Keep crushing it!
Morning session:
Primary training
A) 135/155/165 then 95/115/125
B) 255/270/285 no misses these felt really good today
C) used a barbell because the dumbbells we had were too light worked to 115
D) 28/19/13/8 deadlifts today 3/2/2/2 better than last time and the last bar felt way better than last time as well unbroken wall balls and a as able to do bigger sets today also.
Strength accessory
C) done
Good way to end the week!
Solid week of work Parker!!
Thank you Tino!
Jerk balance and y’all jerks done
Split jerks done 245-260-275
8rm zpress with 50s. (difficult)
Conditioning
Ran on true form. A tad chilly in Tennessee.
Holy Hamstrings Batman!
225×19, 275×16, 315×14, 365×8.
Primary done early in Saturday morning. Body really tired
Did wod on trueform
Wall ball ub
Got 20-12-10-6
Lifting in the afternoon. Then looking for the rest day tomorrow haha
I bet! Its been a long week!