Workout of the Day
A.
Take 15 minutes to build to a heavy Split Jerk
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)
A: SJ @ 165# (10# PR)
B: 1) with C2B @ 6 + 8
2) with 12 Strict Dips @ 4 + 16
A. 85 kg
B1. 8 RNDS + 3 Box jumps (CTB)
B2. 7 RNDS + 1 Ring dip (60cm)
A: 190# (15# pr)
B: 9rnds + 2 with normal pullups
C: 5rnds + 5. Need to work on kipping ring dips.
A- PR’d at 323# (147KG)
B- 6 Rounds C2B
5 +2 Strict Dips
PR Star! Congrats!
A) Worked to 300# Just missed 315#.
B) 8+4 with C2B
6+3 with strict ring dips
A. 140# (10# off from PR. Looking forward to rebuilding this…)
B. 4+5 C2B
Worked on ring dips for 5 minutes. This is a new skill for me that I want to keep improving.
Decided to stray from my box programming and hit this one up today.
A) Did power clean and jerk instead. Kept it rsomewhat light and efficient and worked up to 205#.
B) Did Strict hollow-body pullups because of on-going shoulder issues.
5 rounds + 5 PU
C) All ring dips were strict except final round.
6 Rounds + 6 Ring Dips.
A. Worked to 265 (Tied PR…again). Missed 275 three times. So close!
B. 10 + 1 RX (CTB PUs) and 8 + 1 RX.
Next time!
A. Built to 135#. Not a PR.
B. 5 Rounds + 3reps (regular pullups)
B2. 6 Rounds (red band for ring dips and step overs)
Nice work, Kate!
A. Worked up to 235#. Just missed 245#. Hopefully I’ll get it next time.
B1. 7+5 w/ strict C2B
B2. 7+4 w/ strict ring dips
A. missed lockout on push jerk x3 attempts @125 ( I struggle with anything overhead)
B1: 7 +4 (not chest to bar)
B2: 5 + 1
Amber, How is your overhead mobility? Can you reach your arms overhead and achieve full lockout?
It’s not good 🙂 I think a lot of it has to do with thoracic immobility and my cervical spine. ( I have an extreme reverse cervical curve, from landing right on top of my head off of the uneven bars when I was a kid, coupled with a whiplash injury when I was 20) It is improving, just taking forever.
Keep working that overhead range of motion by using the foam roller to get some thoracic extension and loosen some of the fascia that is locking up those shoulders. Check out this video: https://youtu.be/SxQkVD0UQNg
70kg push jerk
5+2 c2b no kipping
4+6
A. 293 pounds/132,5 kg! PR
B. 7+7 & 6+7 C2B!
Big weight Adam – nice work!
Thanx! 😀
PR Star! Congrats!
A. Push jerk 235#
B. Done
A. worked up to 235#
B.
B1. 6+8 chest to bar
B2. 5+2
A. Split Jerk (OT2M) – 135/165/185/205/225/235/245(f)
… 245 was a 10# PR attempt … not today.
B1. 8 rounds (5 burpees/5 C2B)
B2. 6 rounds + 7 Rx
A. Worked up to 205lb – these all felt pretty good.
B. 7+3 Rx and 7+2 Rx – loved these workouts
A.
Stopped at 170# … got a pretty bad bloody nose and lost my concentration =P
B.
8 rounds w/ C2Bs, then
5 + 7 Rx
Oh no! Did you hit yourself or did it just happen?
No bar collision, just put the weight overhead and must have blew a gasket … not a big deal
Haha I did the same with my chin. Kind of a partypooper standing there feeling stupid wondering what just happened.
A.
Did 72.5kg front (82kg 1rm behind head). torn up my right hand completely with the toes to bar yesterday so i couldn’t do a 100% today unfortunately.
B.
1. 7 completed rounds, was able to do some careful pull-ups with a strap on the right hand anyway.
2. Did 6 rounds 1 rep. (20″) Actually never done box jump overs before. It was fun practicing the bounce-technique to use the downforce to immediately get up on the box again.
Way to work Niqlas! Wash your hands with soap and water and then try using tea tree oil. It will help to heal your hands in no time so you can comfortably get back on the bar.
Thanks a lot, will try that!