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 4-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.
D.
D1.
Complete as many rounds and reps as possible in two minutes of:
4 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
D2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/115 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
D3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
D4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT C1 through C4.
The “D” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
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 sets of:
Single Arm Dumbbell Press x 8-10 @ 21X1 reps each arm
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds
B.
Two sets of:
200 meter Sandbag Carry (Bear Hug)
Rest 4 minutes
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps
D.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Hand Plank with Hips Circles x 20 reps (10 reps each side)
Interval 2 – Hollow Body Bounces
x 50 reps
Running Endurance Option
For times:
2400 Meter Run
Rest 60 seconds
1600 Meters Run
Rest 2 minutes
2400 Meter Run
Rowing Endurance Option
Three sets of:
Row 3000 Meters @ 5k PR pace
Rest 2 minutes
A) Done
B) 250/265/280
C) 70lb
MU/DL – 28reps (2+4)/ 24 reps (2)
PC/C2B – 38 reps (3+2)/ 28 reps (2+4)
FS/T2B – 44 reps (3 + 8)/ 40 reps (3 +4)
PS/DU – 74 reps (3 + 2)/ 68 reps (2+20)
Got busy after training yesterday and forgot to post! A. Jerk balance: 65/85/95 Tall jerk: 85 all 3 sets B. Split jerk Sets 1-2 @136 Sets 3-4@145 Sets 5-6 @ 153 C. Built to 35# DBs couldn’t even get one with 40#…struggle just to get them to my shoulders Skills Efficiency from Friday: 6:03/5:06/5:50 **we don’t have actually ropes, only able to attach rope to 7 or 8ft pull-up rig and perform legless. So did 3 legless climbs. And can only take 2-3 steps at a time on handstand walks Strength Accessory Part A. From Friday 5miN EMOM: bicep curls… Read more »
Primary session
A) done ✅
95/95/135
135/135/135
B) E2mom x 6
Jerk 2 second pause
2 @ 226
2 @ 242
2 @ 253 (1 miss)
C) 4rm db z~press
22.5kg
D)
MU/DL = 38 (3+2) / 28 (2+4)
PC/CTB = 37 (3+1) / 29 (2+5)
FS/TTB = 53 (4+5) / 50 (4+2)
PS/DU = 73 (3+1) / 73 (3+1)
????????
Strength accessories this arvo
A. Check
B. 160, 170, 180
C. 40lb bells
D1 BMU/DL – 2+9, 33reps / 3, 36reps
D2 PC/C2B – 3+1, 37reps / 3, 36 reps
D3 FS/T2B – 4, 48reps / 4+4, 52reps
D4 PS/DU – 3+1, 73reps / 3+4, 76reps
Awesome work Alana! Great way to finish out the week!
Primary training
A. Done
B. 2@285 2@305 2@325
C. 80# db’s
D.
MU/DL – 36(3)/36(3)
PC/C2B – 38(3+2)/37(3+1)
FS/TTB – 36/(3)/43(3+7)
PS/DU – 76(3+4)/72(3)
Running done
Rowing tomorrow
Nice going solid scores
Crushed it dude!!
Primary session:
A. Jerk balances @65
Tall jerks @65
B. Dialed back percentages and worked on keeping back knee in line with hip again
C. 4 rm db z press @30
D1. 2+1/2 or 21/ 20 reps (did 2 muscle ups per round, DL @135)
D2. 2+1/2 or 25/24 reps (PC @95)
D3. 3/2+6 or 36/30 reps (FS @75)
D4. 2+4/2+3 or 52/51 reps (PS @ 75)
Strength accessory:
A. Single arm db press @15
Single arm db rows @20
B. 200m sandbag carries @100
C. Done
D. Done
Primary Conditioning
BMU/DL – 26 reps (2+2) / 24 Reps (2)
PC/C2B – 25 reps (2+1) / 18 Reps (1+6)
FS/T2B – 36 reps (3) / 24 Reps (2)
PS/DU – 48 reps (2) / 40 Reps (1+16)
All Rx except Bar muscle ups. Was really fatiguing after PC/C2B rounds. Shoulders feel a little tired from yesterday but I feel it’s more just lack of conditioning after taking it easy for the last month.
It won’t take long to get your conditioning back. Keep hitting it hard!
Jerk Balances and Tall Jerks felt good.
Split Jerk: stayed at 155# (77.5%). Did start at 165# but went down cause form was not on.
DB Z-Press: hit 40# for 4 and 3 1/4 reps with 45# 😉
Strength accessory:
A. 25# for both.
B. 100# sandbag, done UB both sets!
C. Done…but not as EMOM. These are tough for me.
A. 95/115/135
95/115/135
B. 225/235
245/255
260(f)/265(f)
Lost my last 2 sets on the way up
C. 60# dbs
D1. 26 reps (2+2) / 24 reps (2)
D2. 28 reps (2+4) / 25 reps (2+1)
D3. 37 reps (3+1) / 35 reps (2+11)
D4. 56 reps (2+8) / 52 reps (2+4)
Primary Training Session A. 8KM with a friend for fun, 37′ B. Split Jerk with a 2 second pause in the dip & 2 second pause in the catch *Sets 1-2 = 1 rep @ 82.5% 107.5k ✅ *Sets 3-4 = 1 rep @ 87.5% 112.5k✅ *Sets 5-6 = 1 rep @ 92.5% 120k✅ Feeling really good 🙂 C. 4-RM Dumbbell Z-Press No more 25Kg, so 32kg KB D. MU/DL – 28reps (2+4)/ 28reps (2 +4) PC/C2B – 26reps (2+2)/ 26reps (2 +2) FS/PU – 36reps (3 +1)/39reps (3 +3) PS/DU – 49reps (2+ 11)/49 reps (2+11) Cramps with the… Read more »
Todays workout is a fun one! One of my favorites!
Split Jerks
300
315
330
Conditioning
3 / 2 + 3
3 + 4 / 3
4 / 3 + 4
3 + 4 / 3 + 4
Primary Training Session
A.✅
3×3 Jerk Balance
55/65/75
3×3 Tall Jerks
65/75/75
B. Split Jerk with a 2 second pause in the dip & 2 second pause in the catch
*Sets 1-2 = 1 rep @ 82.5% ✅
*Sets 3-4 = 1 rep @ 87.5% ✅
*Sets 5-6 = 1 rep @ 92.5%✅
Receiving at 92.5 was ugly! Bar was infront.
C. 4-RM Dumbbell Z-Press 35#
MU/DL – 15reps (1+ 3)/ 25 reps (2 +1)
PC/C2B – 26reps (2+2)/ 26reps (2 +2)
FS/PU – 36reps (3 +0)/42 reps (3 +6)
PS/DU – 73 reps (3+ 1)/73 reps (3+1)
MU/DL – 38 reps (3+2), 34 reps (2+10) UB MUs, I should’ve finished that last round… PC/C2B – 30 reps (2+6), 34 reps (2+10) Forearm Explosion. FS/T2B – 55 reps (4+7), 49 reps (4+1) – Clearly my best couplet… probably because my forearms were the limiter on the previous one. UB T2B until the last full set. PS/DU – 36 reps (3+0), 38 reps (3+2) – Good little second wind on that final round. I need to schedule sometime with my ART dude. My forearms have been bad since Tuesday. T2B is a different grip so didn’t bother me there.… Read more »
You’ve hit this before right?
At least 2 or 3x before…
Nice work!
Thanks! This was one of my first comp blog workouts when I started following back in 2015 🙂
What was the date of the last time we did this??
Never on IA. Comp blog was Feb 18th
Conditioning
1) 2+1 / 2
2) 3 / 2+ 9
3) 3 / 3
4) 3 / 2
A) 50 kg
B) 1-2: 103/ 3-4: 109/ 5-6: 115,5 feel really good with the footwork skill.
C) no more than 22,5 db so I did 4×5
D)
1: 32 (2+8)/ 25 (2+1)
2: 25 (2+1)/ 22 (1+10)
3: 36 (3)/ 33 (2+9)
4: 58 (2+10)/ 51 (2+3)
D. 3, 2+5, 3+4, 2+4 with a zeus rope.
Had to set up for barbell for boobs, and record wodapalooza
Nice scores
Thanks dude! You as well
Nice work dude! Another solid week of training!
Thanks man! Sorry for being lazy on the scores 🙂
Jerk Balances: 65, 85, 100
Tall Jerks: 85, 105, 115
Then Split Jerks with Pause: 205, 210, 215, 220, 225, 230. Kinda hurried the last one.
4RM Z-Press at 55lbs.
SA DB Press/Rows: 30, 35, 40
Conditioning, Sandbag and Core Work later!
55#…thats insane! Give me your strength!
It was tough. But getting them from the ground and up into just the right position is the hardest part, am I right?! I actually thought of you when I went after the accessory work today since you’re always crushing it!
Sure is! And thank you!
Felt pretty wrecked today. Jumped into class wod which was 10-1 box facing burpee jump overs with a rope climb between. Hit 6 singles at 315 for a pause split jerk then said peace out till Monday
You moved a whole lot of weight and crushed some conditioning yesterday so its understandable your a little beat. Rest up ready to hit monday hard!
session 1 primary conditioning I got 3+3 / 3 3+1 / 2+10 5 / 4+5 4 / 4+1 rounds wow my C2B sucked big time, and my MU not so good, I fatique to early can we do more like C2B, and Muscle up skill work, and stamina work in them 😀 session 2 I worked up to heavy push press 132.5kg around 90-95% of all time best heavy split jerk 150kg same 90-95% then I did for the fun of it, one the qualifer workout for team wodapalozza deadlift/HSPU/WB/PU/OHS/T2B metcon I am not registered, but I think my gym… Read more »
Session one
Conditioning
D1. 2+7/2+1 or 31 and 25
D2. 2+10/2+7 (34 and 31)
D3. 3+4/3+2 (40 and 38)
D4. 2+8/2+6 (32 and 30)
Nice going. You areally always posting good scores
Haha I don’t know about that. Felt pretty slow today just happy I was consistent