Primary Strength 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 2:30, for 15 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk
*Sets 1-2 = 2 reps @ 85% of 1-RM Split Jerk
*Set 3 = 2 reps @ 90% of 1-RM Split Jerk
*Set 4 = 1 rep @ 95% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 95%+ of 1-RM Split Jerk
NOTE – If you are not comfortable performing jerks from behind the neck or bringing the barbell onto your back from overhead, use blocks and perform all reps from the front-racked position.
C.
Build to today’s 4-RM Push Press
Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these. This should be approximately 5% heavier (or more) than September 22’s 5-RM.
Primary Conditioning Session
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Deadlifts (315/215 lbs)
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:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
100-Foot Hand-Over-Hand Rope Pull
Rest 90 seconds
Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
B.
Three sets of:
Death March x 20 Steps @ 2011
Rest as needed
Reverse Hypers x 20 reps
Rest as needed
C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches
x 16 reps @ 1010
D.
Every minute, on the minute, for 2 minutes (2 sets) of:
Supine Table Hold
x 40 seconds
Running Endurance Option
Run 1600 Meters @ 65-75% effort
Rest 3-5 minutes, and then…
For time:
Run 2 Miles (3200 meters)
This is a time trial, so go as hard as you can.
Rest as needed, and then…
Run 1600 Meters @ 65-75% effort
Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes
Row 1000 Meters @ 5k PR Pace
Strength
A) Jerk Balance 135/145/165
Tall Jerks 115/125/135
B) Just kind of went by feel on this today because last week was so difficult:
Sets 1-2: 245/255
Sets 3: 265
Sets 4: 275
Sets 5-6: 280
Much better than last week.
C) 4 RM at 195. Don’t have jerk blocks.
Conditioning
5 RDS + 20 C2B scaled with 295 on DL… posterior chain was smoked.
Primary strength Warm up done ✅ A) jerk balances 95/135/135 Tall jerks 135/165/165 Split jerks ( all front rack and from blocks) 4 @ 233 4 @ 246 2 @ 260 Failed @ 265 (Been getting a bit of tennis elbow, or tendon pain in my left elbow and it was from dropping the bar on the back rack from last week so used blocks, still hurt a bit but it’s getting better) C) 4rm push press 180lb only 1kg more than last week due to elbow pain, just wanted to get through it Primary conditioning 6 + run All… Read more »
Jerk balance – 85/95/105
Tall jerks – 85/85/95
Split Jerk + Behind Neck Split Jerk – stayed a little lighter than prescribed, but worked up to 195 (85%)
4RM Push Press – 145, maybe could have squeezed out another 5 pounds
Conditioning:
3 reps shy of 5 rounds – c2b felt good
A. Jerk balance: 65/85/95
Tall jerks: 65/75/85
B. Split jerk (all from front-racked)
140/140/145/150/155/160
C. 4RM push press: 120#
**took 3 tries: failed the 4th rep twice in a row but I knew I could do it!
(115×5 on sept 23)
Conditioning:
Needed a quick sprint, so I did one round of Wednesday’s metcon:
400m run
30 thrusters @65
20 SHSPU
10 muscle ups
20 cal ass bike
11:34
Skills Efficiency from yesterday:
Push jerk: 14
GHD: 14
Hang PC: 11
EMOM: Fell off on the push jerks but maintained everything else
Redid team series wod 7 for video Then kept jerks lighter than prescribed percentages, my quad has still been feeling a bit iffy and didn’t want to overload it Jerk balance 75/80/85 Tall jerk 85/90/95 Jerks front and back 125/125/135/145/150/155/160 Push press 5rep max 135 Conditioning 5r + 13 c2b C2b felt great, feel like a had a breakthrough. I think all the mu drills I’ve been working on have been translating into my c2b. Deadlifts felt heavier than expected and the running was also tough with the dl. I was really happy though. I figured it was a 5… Read more »
Nice work finishing out the team series. Great to see all the drills paying off and transferring over ??
Ended up training with a bit of a crew so I did the conditioning.
6 + 230m rxd
C2B – 4 rounds UB then tore, then went 8/7/5 and 12/6/2
Deadlifts were 6/4 all the way
Runs were pretty slow
Then did Strength Accessories part C and attempted part D but my hamstrings didn’t want to play along and started cramping.
Good to see you being able to throw down with a group!
Primary Strength Session
A.✅
3×3 Jerk Balance
65/85/105#
3×3 Tall Jerks
85/105/105#
B. Split Jerk + Behind The Neck Split Jerk ❌
*Set 1: 3 split jerk (front rack) @85%
*Sets 2-6 : 1 spLit jerk + 1 split jerk behind the neck @80%
It was impossible for me to hit the rep scheme neither the % . ?
C. 4-RM Push Press
125✅ 135 ❌ failed 4rep
Primary Conditioning Session
5 full rounds + around 200mts run
Strength accessory
C. ✅
D. ✅
Was if technique on behind neck split jerk? Any video?
First i have really problems with back racking anything which is above 80% even front racking isnt that easy for me . Unfortunately i have no blocks. Plus everything just felt very very heavy! Did 3 split jerks at 85% and they were not solid. Actually looked pretty ugly so decided to lower the weight.
I’d recommend sticking to front rack going forward and post video!
Primary strength: A) jerk balance: 65# 75# 85# Tall jerk: 33# 45# 55# B) worked up to a heavy single and did a few of the ones the way we were supposed to. I hit 89%ish (160#) and then couldn’t get 165#.. my max is 180# so I wasn’t entirely pleased and jerks just felt kinda heavy. C) 125# which is 10# more than the 5RM the 22nd Primary Conditioning: A) 4 rounds ? worked on doing butterfly chest to bar for the first time ever ??♀️ Optional Strength: I did it all but I’m not near my book so… Read more »
I don’t think you should be at all concerned with the load considering you almost snapped your arms off last week ?
Good to see you back able to lift!
Thanks, haha I needed to hear that, not sure why but reassurance that I’m not magically getting weaker always makes me feel better ?
Track was closed for a monster truck show haha so hit the rowing option.
4000m – 14:25 @1:48.1/500m
2000m – 7:10 @1:47.5/500m
1000m – 3:27 @1:43.6/500m
Bit below my 5km PR pace but that’s all I had today.
Probs just hit strength Accessories later and call it a day.
Primary Strength:
A. 3×3 @ 115 & 3×3 @ 135 (assuming this is just warm-up and technique work)
B.
Sets 1-2: 265
Set 3: 285
Set 4: 300
Set 5: 315
Failed 6, these are super heavy percentages cause I’m not much better at back rack jerk than I am at front rack, so I’ve just been struggling.
C. 225×4
Spent the rest of my afternoon tearing down walls at the gym and moving every piece of equipment in the gym 30x.
The last portions sounds like the hardest! Hope the move went well!
Conditioning: 5 + Run. First time running since I threw my running shoes away at GG and first conditioning since WZA qualifiers.
Then did C&D from Strength Accessory.
Also tried out this whole body light pod before I trained this afternoon: https://www.novothor.com
So within 10-15 minutes of the conditioning I felt like a million bucks. I’ll report back after the next two weeks.
Prim. Strength.
B. 310-310-330-345-345-350
C- 250
Prim. Cond.
5 rounds plus 4 c2b
Will do running later and rowing tomorrow
Primary strength: So I came in this morning and didn’t sleep well last night. Did the tall jerks and jerk balances and just wasn’t feeling it so I left and did some homework and took a nap. Came back and was still a little tired so I decided to do the conditioning first to try and wake myself up and it worked. A. 105 for jerk balance 75 for tall jerks B. 150/150/160/165/170/175 Then I hit the jerk at 180 but missed the behind the neck jerk. This is a 5# pr on my jerk! C. 135# this is 10#… Read more »
Turned out to be a pretty good session! Great work! Now rest up and get ready to hit Monday!
Family fitness fun today 🙂
Conditioning
4+4 deadlifts – two massive blood blisters on the last set of pull ups ? So took almost 1:30 to get through them without ripping. Rookie mistake… grips broke on the first round of pull ups.
Strength accessory
A. Max strict press 9-8-8 (40#)
Max push press 11-11-10
Sled pull- various weights and people were pulled today?
C. Done
D. Done
Beth, you know this shouldn’t happen in training. You should be switching out the movement so you don’t have to deal with torn hands all next week ?
In my defense, they didn’t tear, so will hopefully heal a little quicker ? It was the last round!!
Today conditioning-6 rounds + run
Trying to find energy to lift….
Thank you
Yesterday morning conditioning-4 rounds each sub 5 and slightly quicker each round
Yesterday afternoon-snatches and squats went well, hit all percentages off of 405
All the conditioning over the lat two days! Make sure you’re getting that strength work in!
Mixed it up since I’ve been slightly off program the past couple days.
3x:
100ft OH Yoke Carry @ 245lbs
Immediately into…
100ft Farmers Walk w/ 2×45, 2×25 each bar.
4x:
100ft Heavy Harnessed Sled Pull @ 588lbs.
Rest 2 mins, turn at 50ft.
3x:
8 Dumbbell Rows @ 50lbs
Rest
8 Dumbbell Z Press @ 50lbs.
Rest
That was enough.
A. 85-105-115/65-75-80
B. E2x12- Split jerk x1
180-190-205-210-215-220f
Conditioning
5 even
N didn’t beat me
Strength
A. 95-115-135
95-115-135
B. 275-275-290-305-315-325(ties jerk PR)
C. 235
Conditioning
4+400m
Haven’t ran in awhile. Took it easy. Probably my biggest weakness. I’ll focus in on it after my weightlifting meet last weekend of October.
Solid day of Work Griffin
Saturdays have been dedicated WZA qualifier days so first day jumping in on the back rack split Jerk fun. A: Drew Feet Jerk Balances at 85, 95, 105, Tall Jerks at 85, 105, 115 B: warmed up with split Jerk + back rack split Jerk Complex x2 until 210, that was tough without Jerk blocks and taxing by rebounding between the front and back rack. Then went E2MOM 16 (8 sets) and just built to a heavy split Jerk: 210, 215, 220, 225, 230, 235, 240, 245. Last one was good but a little bit of a press out. Felt… Read more »
Primary strength
A. Done
B. 245/265/275/280/285(miss)
Primary conditioning
5-+
Beat Caroline too ?
??
Haha love the competition!