10/30/15

2 rep max split jerk

135, 185, 205, 225, 245(1) couldn't press out, 245(1) caught 2nd but back hyperextended and I lost behind.

2016 OPEN ATHLETES
1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

Time: 9:37

MU UB

Sqclth singles. These killed my time.

2. Goat Work
EMOMx10:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.

Odd: 5 strict hspu

Even: 10 t2b

2/10/15

Still got the sinus action. Came in to do a little weight but not breathe too hard.

5 strict hspu

5 kip hspu

5 reps each of:

Split jerk: 95, 135, 165, 185, 205

Straight into Back squat same weight

5 dl

3 powerclean

1 front squat

135, 165, 185, 205

1/15/15

A. Split Jerk - 1 rep every 90sec for 10 reps (5 moderate, 5 heavy)

185, 185, 205, 205, 205

225, 225, 235, 235, 245

B. Clean Pull - 5 x 3; rest 2min (heavy, build, use straps)

245, 265, 285 (too slow), 265, 265

C. Clean Grip RDL @3030 - 4 x 6; rest 90sec (moderate NO straps)

225

D. GH Raise - 3 x 4-5; rest as needed (use assistance ONLY IF NEEDED)

Controlled til last 30 degrees

12/27/14

10 min EMOM 2 split jerk (not TnG)

5 sets 185

5 sets 205

Did all doubles, never put down

50 kipping hspu for time

Time: 6:04

10,8,5, all 3s

12/12/14

A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

225, 255, 275, 305, 305

Missed both 305, one front, one behind

Just realized it was split jerk, I did jerk.

B. Push Jerk x1 + Split Jerk x1 - 5 moderate sets of the complex; rest as needed (hold split position for 2sec OH)

185

This felt great, esp after heavy recoveries

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

Best I've felt

D. HS Walking/Free HSPU/Frog Stand - 15min of play/practice

Good walks. Got my first 2 free hspu ever!

+

20cals AD

20 Burpees

20cals AD

Rest 8min 

x3 @ 95-97%

R1: 1:45

R2: 2:00

R3: 2:09

Quads

12/8/14

A. Split Jerk - 7 heavy singles; rest as needed (hold split position for 2sec OH)

215, 225, 235, 235, 235, 240, missed 245 twice

B. Squat Clean - 7 heavy singles; rest as needed (hold in rack position for 2sec each rep)

185, 195, 205, 215, 225, 235 fail, 235 fail

Cleaned an got under 235 no problem, but with the pause I couldn't stand up

C. HB Back Squat w/ chains - 4 x 2; rest 2min (70% bar + chains ~300# at top, fast)

This felt good

+

Sled Push - 3 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min as needed

Didn't have time for this

11/14/14

15min HS walking Play/Practice

Good stuff

+

A. Split Jerk - 8 singles @ 235#; EVERY 90sec

Missed 2 reps with poor drop/lockout

B. 1&1/4 Front Squat - 5.5.5.3.3; rest 90sec (175-185# across)

185 across felt better than last week

+

3 Rounds for time

6 Power Snatch @ 155#

8 Strict HSPU

40 Double-unders    

Time: 9:15

Snatches all 3,3

Hspu were 5,3 then 4,4 last 2. 30 sec rest between

DUs were 40, 10,30, 40

R1: 2:16

R2: 5:40

R3: 9:15

This felt good. Snatches were good. All were happy makers.

11/7/14

A. Split Jerk - 8 singles @ 235#; rest 90sec

Missed first rep then put on belt and hit 8 straight 

B. Tng STOH - 3x 20 reps for time @ 115#; rest 2min

R1: 24 sec

R2: 24 sec

R3: 24 sec

+

For time:

4.4.4 Strict HSPU

4.4.4 Muscle-up

8.8.8 Rings Push-up

4.4.4 Strict CTB Pull-up

Rest 5min

x2

*each cluster MUST be UB.

R1: 6:16

This felt much easier than last week with 1/2 the c2b. 20 sec rest each cluster.

R2: 6:25

Much better than last week. Difference was an extra 10 sec rest after 2nd hspu set

10/24/14

A. Push Jerk x1 + Split Jerk x3 - 5 sets of the complex; rest 2min (build to max of the complex)

215

B. 2"" Deficit Strict HSPU - 9 x AMRAP UB; rest 2-3min as needed

6, 5, 4, 3, 4, 4, 4, 3, 3

C. Bar Muscle-up - 14 x 2 perfect UB reps; rest to complete recovery b/t sets

No prob, had 3 sets in there that weren't perfect

D. Shoulder Press - 3x AMRAP UB @ 115#; rest 3min

R1: 15

R2: 10

R3: 7

That got tough quick

10/10/14

A. Push Jerk x3 + Split Jerk x1 - 5 sets of the complex; rest 2min (build to max of the complex

Hit 215

Got 2 jerks at 225

B. 2"" Deficit Strict HSPU - 7 x AMRAP UB; rest 2-3min as needed

5, 5, 4, 4, 3, 3, 3

On 25s

C. Bar Muscle-up - 10 x 2 perfect UB reps; rest to complete recovery b/t sets

No problem. Dropped into candlestick after each set

D. Shoulder Press - 3x AMRAP UB @ 95#; rest 3min

R1: 22

R2: 13

R3: 10

Precipitous decline

8/6/14

CS Activation

+

A. Push Jerk x3 + Split Jerk x1 - one set of the complex every 75sec for 6-7 total sets...add 10# every set starting @ 155#

155 up thru 205 with no misses. Felt good. Still on toes and hyperextending too much though.

B. Jerk Grip Overhead Squat @25x4 - 6 x 3; rest 2min (increase load)

65, 85, 85, 105, 105 (ring finger on knurl), 125

Did one rep of 125 and dropped it due to bicep tendon pain. Weight not an issue.

C. Bnk Push Jerk - 5 x 3; rest 2min (hold receiving position 3sec before standing + 3sec OH, NOT TnG)

175

Good stuff. At this weight I felt like I could sit my butt back on the reception better than I have been.

+

30 UB Wallball

8 UB Muscle-ups

Rest to full-recovery

x3-4 by feel

Only got 3 sets in cuz time. This felt GREAT! My wb position feels amazing. MU no prob. All ub.

R1: 1:35

R2: 1:34

R3: 1:30

+

IS Strength

5/8/14 am

A. Split Jerk Recoveries - 2,2,2,1,1,1; rest 2min (heavy across for 2's then heavier for 1's)

255, 255, 255, 275, 275, 280

I def don't feel as strong at 7am

B. Split Jerk - 6 x 2; rest 2min (not TnG 75-80%)

Must have tweaked my Lat warming up for this because L lat/intercostals spasmed after one rep of 205. Can't get in front rack with weight, left side just caves.

C. Deadlift x3 + RDL x3 - 5 sets heavier htan last week; rest 3min

Can't DL either damn it.

D. BB Hip Thrusts - 4 x 6-8 HEAVY (135-155#); rest 2:30

135,135,155,155

E. Wtd GHD Hip Extension - 4 x 8-10 tough reps; rest 2min

25x3, 45

4/24/14 pm

A. Split Jerk - 20min Tech work

A. Split Jerk - 7 singles b/t 75-80%; rest 90sec

185,195,205,185,195,205,205

I forgot what you call it...but I did that.

(Oh yeah, wave load)

Better than last week technique wise, but still needs work.

B1. HB Back Squat - 10 tough reps x5; rest 10sec

195

B2. Front Squat - 5 reps x5 (same weight as ""A""); rest 30sec

195

B3. Back Rack Walking Lunge - 24 steps x5; rest 3min

75

This was def tougher than last week.

4/17/14 pm

A. Split Jerk - 10 singles @ tough weight; rest 90sec

185, 205, 225, 225, 235, 235, 245, 245, 245, 245

Form sucks

B1. HB Back Squat - 10 tough reps x5; rest 10sec

185

B2. Front Squat - 5 reps x5 (same weight as ""A""); rest 30sec

185

This was not as challenging as last week. With an additional set I still felt better than last week

B3. Back Rack Walking Lunge - 24 steps x5; rest 3min

65

4/10/14 pm

Im on the road in STL

A. Split Jerk - 10 singles @ tough weight; rest 90sec

185,185,205,225,225,235,235,235,245(failed lockout),245(failed, didn't drop under well)

B1. HB Back Squat - 10 tough reps x4; rest 10sec

185 got the burn started

B2. Front Squat - 5 reps x4 (same weight as ""A""); rest 30sec

185, these were the tough part

B3. Back Rack Walking Lunge - 24 steps x4; rest 3min

65, these burned quads a ton set 3+4

1/6/14

A. Power Snatch - build to TnG 3RM; rest as needed

155, 165, 175, 180, 185

I am excited about this! This is the first time I've ever attempted more than a single at 185.

B. Squat Clean x1 + Front Squat x2 - 1 set of the complex on the min for 15 sets (205-225#)

7x205, 7x215, 1x225

This was challenging, prob should've done 3 sets at 225.

C. Push Jerk x2 + Split Jerk x2 - 1 set of the complex on the min for 15 sets (185-205#)

Used 185. This was very tough. I did 10 sets of 2+2, and then five sets of 2+1. 

+
Airdyne - 15min @ Z1

Avg watts 130

Cals 155

12/16/13

A. Split Jerk - build to 1RM; rest as needed

Hit 260 on 3rd try. 15 pound PR. Missed 265 3x because I am not dropping enough and can't press it out.

B. Back Squat - Build to 3RM; rest as needed

300

The last rep here was tough. 

12/10/13

A. Squat Clean - build to 1RM; rest as needed

245# 

Failed 255 2x. Hit it last week. Travel and poor sleep are the difference this week.

B. Back Squat - 5 x 6 @ 90% of 5RM; rest 90sec

255

Last 2 reps were tough each. Cutting rest between makes a big difference in difficulty

C.PPx1+SJx3 - build to max of complex; rest as needed

215

New PP PR. Tried 225 twice and couldn't pp it.

D. 2arm DB Neutral Girp Press - 5 x 5-6; rest as needed

60#

This is the best it's felt so far. All 6s UB