Warm-Up | Performance
Two Sets:
12/10 Calorie Assault Bike
100-Foot Double Kettlebell Front Rack Carry
20 Banded Good Mornings
Followed by…
Two Sets:
10 Scapular Pull-Ups
10 Kettlebell Sumo Deadlifts
:60 Second Plank Hold
Then…
A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups
A. 65
B. 100/110/115
3+ 65 sub Strict C2B
A. Split Jerk Press
5x 135, 155
B. Split Jerk x 3
185,185,185
200,200,200
215,215
C. 5+26
B.
70% – 165 / 75% – 185 / 80% – 200
C.
3 + 63 RX
A. Ok
B. Ok
C. 5 rounds.
Definitely not Rx, scaled to 35kg for push presses and pull ups instead of chest to bar
Got in some night time squats.
Up to 305. Last set at 255×5 felt off so I called it there. It felt good to move some heavy weight again after focusing on running this summer.
Earlier in the day I ran 4 miles cheering on my cross country runners!
A) 55/65
B) 125/135/145
C) 4rds + 2
-Shoulders are done!!
– really happy with the split jerks tho. Haven’t done those in a while.
A – 95#, 110
B – 140# for 3 sets, 160# for 3 sets, 170# for 2 sets
C – Still not able to do double unders yet, so did as simulated double unders (movement without rope) but I can easily see how smoked shoulders must get doing the real thing
6 rounds + 53
1-3 @185#, 4 & 5 @195#, 6 @185#, 7 @165#, 8 @ 135 (started to heavy)
4 +25 rx
A. 70×3,80×3,90×2
B. 5+12 Rx
Nice work breaking the 5rds Logan!! 👊🏻
Split Jerk: built up to 170
WOD: 4+40 w/ 80lbs and strict pull-ups
Warmup done ✅
A. 63kg 3×3
68 3×3
72 3×2
Based off 90kg 1RM, that was a long time ago but actually felt reasonably smooth!
B. FT RX
4+55
Wanted 5rds so bad but it wasn’t happening. PP let me down so plenty still to work on 👊🏻