PERFORMANCE
Warm-Up.
Followed by…
Three sets of:
Press in Split Jerk Position x 3-5 reps
Recover to Standing w/ Barbell Overhead (front foot moves first!)
Alternating Reverse Lunges (barbell overhead) x 6
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
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Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups
30 Kettlebell Swings
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 135, 170, 180, 185, 195, 195, 205, 205, 205, 205
The 2″ pause was spicy!
B. 11:27
Lost to Ani by 12″. Should have powered through the snatches.
B: 11:24 don’t want to run after 10 Weeks of Homeworkouts an running for two lifes in this Weeks…. :-p
Chose 1000 Meter SkiErg instead and 20 kg DB.
Killed my Lungs. SO MUCH FUN! ?
A. Splits jerks x 2 w pauses
155/155/165/165/180
180/190/190/195/195
B. Rx w 53kb 12:35
A. 95#/100/105/110/115/120/125/125/125/125
B. 11:15 with 16kg kettlebell. Fun!
Nice on the Jerks! You are so strong overhead!
A. Push jerks same rep and tempo
Up to 175. I failed an attempt at 185.
B. 44 lb kb for snatches.
11:47
C. Travis’s ab workout 14
Great job Mike. 🙂
Warm up done with 95
145-155-165-185 for splits
11:04 RX
110° outside. Love it!
Those temps are insane! Great job!
Does anyone else hate reracking? I need to use jerk blocks, I feel like I am going to break my collar bone every time.
A. 95, 100, 110, 115. Hit all reps.
B. 11:26 RX. – outside on the gravel. My runs were not as fast as I could wish. But figured out the mid air transition, so that made me happy.
Sounds like a great day. Way to go janelle!
Agreed! Reracking at heavy weights sometimes feels downright dangerous to me!
Warm up ok
80lb
Part B Up to 155lb
Wod 11:59
I can’t run
800m Rowing
60 GTO 2db 25lb
Warm Up @ 95
A. 1RM = 220
1-2: 145
3-4: 155
5-6: 165
7-10: 175
B.
800m Run
50 Alt DB Snatches (50)
800m Run
10:46
Did this one inside on the treadmill. 88°F is too hot for this Canadian.
No warm up
A.
1-2: 165
3-4: 185
5-6: 205
7-10: 225
B.
800m run
60 alt. Db snatch (40lbs)
800m run
9:55
Warmup 3 rounds
95lb split press x5 overhead reverse lunges x6
A. Worked off 265
1-2 165
3-4 185
5-6 205
7-10 215
B. 800m run
40 alt dB snatch 40lb dB (30-20-10)
800m run
8:32
A. As prescribed up to 80 kg
B. Emom 16‘
Landmine Press 50 kg L x8
Landmine Press 50 kg R
Barbell row 75 kg x8
L sit leg extensions 30sec
C. Travis core workout #5
A) did all percentages based on 275 1RM. Missed the last one.
B) 11:15 50lbs DB
I really liked db snatch as you can get in the zone and just go!
I enjoyed today a lot! My upper body strength is a major GOAT so I enjoy working on it and training this modality specifically. I’ve also been working on my running form a lot so I liked that as well! Split jerks with attention to pauses and positions… 145 x 2 sets 155 x 2 sets 165 x 2 sets 175 x 4 sets B. With 40# DB as it’s the heaviest I have… 9:20 (Snatches all UB) C. Some sprint intervals and more upper body speed work E2MOM x 6 sets: 200m run @ 9.5-10.0 mph 3-4 speed bench… Read more »
Needed to rest my shoulders so did:
2 x
50 ab calorie
50 row calories
Time 11.56.
Was ok and a good low impact wod.
Warmup done
A. Split jerk every 2 mins x2 with pauses
Worked up to 80kg, tried 82 but failed
B. For time
800m run
60 alt KB snatch (30@24kg, 30@20kg)
800m run
11’05
Run @3’35 and 3’45
C. Bench press work
6×8 @80kg with 1 min rest in between
Nice work Al!