A.
Take 20-25 minutes to build to today’s heavy Split Jerk
B.
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)
Did yesterday’s
A. Every 3 Min for 12 min
5 HSPU negatives
30 Sec ring L sit holds – tucked position extending one leg at a time
10 Pistols 20# DB
B. 16:47 – KBS w/ 45# KB (heaviest I have at home)
CTB somewhere between a kip and a jump
KBS & Situps UB
DU were good considering I was on carpet. A whole new DU experience if you haven’t tried it. 🙂
Haha…I didn’t have rubber flooring in my garage for a year…just an area rug…couldn’t figure out why I was beating the crap out of myself with the rope doing DU’s…surface does make a HUGE difference. Great work Janelle!!
A. Did 1 PP+1SJ
85/95/100/105/115/120/125/
130- failed PP hit SJ, 5# PR oh PP (I think)
B. 3 min row -48 cal
3min DB box step overs 2 20# DBs-26
3 min goblet squat 35# KBs -50
Did yesterday’s 17:02 Rx
Plus a bunch of random stuff
A. Every 1:30 (PC&J): 115#-125-135-145 Every 2:30 (C&J): 155-160-165-170 (tied SJ PR) Then to work on technique and finish with a good feeling, every 1:00: 155# for 4 sets Feeling more mobile with shoulders and stronger than before but technique isn’t here yet B. RX: Ab cal: 46 dbs BSO 55#: 22 (10–6-6) thrusters 115#: 21 (6-6-6-3) C. Tabata back to wall HS hold. This was done between A and B… was waiting for my wife to do B together D. 50 anchored sit ups Haven’t been feeling well lately with a cold so didn’t think I’d have much juice… Read more »
Way to get the work in today and push through!
Great work Joey…Glad to see that Anabel joined in!
Fitness A: Push Press
4×6
155, 165, 175, 185
Romanian Deadlift
4×6 @ tempo 3010
185, 205, 225, 245
B.
Airbike: 68 cal
BSO @55lb ea: 30
Thrusters @115: 30
Killer numbers well done
A. 205# PR by 10# built upon techniques and tips from 12/12/17 for the jerk.
B. Subbed Burpees for AB/Row; 45# DBs for DBSOs and 95# Thrusters
31 burpees
27 DBSOs
31 Thrusters
I thought about subbing burpees for rowing..but decided my rowing needed more work than my burpees…Nice work Jay!
Thanks you rule Burpees
A. Worked up to #275 Pr
B.
Row- 56cal
DB BSO 20”- 26 reps #55 each hand
Thrusters- 32 reps #115
Good heavens, Dale. That is some poundage. Well done.
Thanks, appreciate it!
Serious weight Dale! Great job!
B. 51 cals 14 DB BSO 50# 21 thruster @ 115#
Did local box’s workout.
A. Work up to 2rm on push press. Got 2 at 205. Failed at 220. Prev 1rm was 205
B. 40 reps of: box jump, T2B, db snatch @ 50lbs, 4 min rest, snatch, T2B, box jump. 20:48
A: 175. Failed 185.
B: Subbed DU for bike/row. 128du/16 @24kg kb/13 thrusters @ 115.
We’re the step ups supposed to be a single DB or KB? I did double handed and nearly died.
Double death as well
Concentrated on form and realize that my split jerk is lower than my push press.
From rack up to 190 failed at 195
B done but no count. Subbed max rep of a TRX squat and pull exercise for rowing.
The final thrusters were tough
A. Up to 185lb squat clean and split jerk.
B. 56/13/16. Rx
A. 230#
B. 68 24 31 (@95#)
A.
Built to 60kg, focusing on getting under the bar rather than a split push press as before. It felt light which is a good sign.
B.
Scaled weights down slightly
For Max Reps:
Rowing for Calories – 72 reps
Dumbbell Box Step-Overs – 18 reps at 50lbs each hand (grip failed before heart!)
Thrusters 110lbs – 15 reps
This was awful, especially as i’m made of 50% cheese due to the past few days…
C.
Cable crossover/sled pull/lat pulldown
A. Broke it down similar to fitness
4sets Romanian deadlift, single arm DB Press
B. AB – 52, step overs – 20, max Romanian deadlift at 225 – 25. After the stepovers I realized Thrusters would have been fruitless, so changed to deads
I gotta try those step overs, I saw them in the dubai competition and got me intrigued at how energy consumming they seem to be
They are gnarly, especially with 55# DBs. I was a little nervous the box would tip over with all that weight!
Cured boredom with a 2nd workout:
6 sets of bi’s/tri’s/20 air squats
I had a lot of free time this morning so decided to put some extra work for HSPU and HSW. A) 10 minutes of practice for kipping pull ups B) OT3M: 350 mts run + MR pull ups: 8 350 mts run + MR wall balls: 15 350 mts run + MR t2b: 9 350 mts run + MR burpees: 9 350 mts run + MR air squats: 18 C) EMOM 5’: 1HSPU + 1 mt HS walk D) 10 mins of HSW practice E) EMOM 3’: 10 kb thrusters 12kgs each hand F) EMOM 5’: 7-10 DB standing press… Read more »
Nice work!
That would be VOLUME!!!