(A) - GO HEAVIER THAN HERE:
Split Jerk - 5x2
5x2 means 5 sets of 2 reps, for this stands are recommended
1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.
1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts
(B) - 1 Minute ME Pull Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m Sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
10 Chest Slapping Push Ups
*Then immediately repeat-
1 Minute ME Pull Ups
*Score should be reported as total Pull Ups & time for the triplet.
part a jerks 52kg, deadleft red band 42kg and press 12kg
ReplyDeletepart b ring rows 26
8.20 12kg bell
ring row 22
A) S/Jerk 66kg (PB)
ReplyDelete1a. 53kg deads, 1b. increased to 45lb DB
B) 12 ME pullups
WOD: 10.00 even (running clock) 16kg KB, hand release P/U
Didnt have my glasses on, so didnt read the WOD properly (thus breaking rule #11 "read the WOD")
so I gave myself a rest (whlist wrestling with a threatening pukey) as I thought I had a 2 min. recovery before 2nd attempt ME P/ups. So.. no posting for 2nd round. Bugger! (probably for the best..... today.)
Deceptively tough WOD today.
did bench press instead of jerk as i did c&j yesterday (i didn't think i could make it in today)
ReplyDelete4x5 at 75% 60 secs rest (82kg)
1a 85kg blue band (every 45secs)
1b 24kg kb
a couple of welts on the stomach from the band flicking out of the bumper.
wod
pull ups 50 (46 in a row which is a pb)
8.30rxd
pull ups 32
focus was just on pull ups and unbroken push ups
Full house at CFP tonight....
ReplyDeleteA) 38.5 Jerks
35kg/red band deeds
Single arm 10kg press.
B)
Modified coz yesterday aggravated my shoulder, I think it was the TTR
Ring rows 26
12kg bell
Shuttle runs
5 goblet squats
5 OH lunge L
5 snatch R
5 OH lunge R
10 burpees
Ring rows 27
Triplet time 12:30
Split Jerks 80,90,90,90,90kg
ReplyDeleteDeads 70kg with red band
Press 2x45lb Dumbells
Pull ups 22,21
WOD 10:30
Finally got 50 unbroken DUs
(AM) Real pleased with the jerk progress. 83kg last time round & 5 x 2 @ 90kg today no misses. Banded Deadlifts @ 83kg with a blue band standing on a 20 & 15kg plate. Shoulder press @ 45lb, same as last time but the 24kg bells are to heavy. Going to change over to the bar next time round.
ReplyDelete(PM) 28 pullups unbroken 7:18 with popping pushups 18 pullups to finish.
Starting to gain more energy with some more carbs.
Missed the strength today, super big class tonight so I assisted HC....will catch up this week.
ReplyDeleteWOD: Trained with Patchy today and did an extended version of todays WOD, included tyre flips, half gassers and a 400m thrown in for good measure. Not sure of the time, but am sure that it was painful, good painful.
Death by Rope Climb - finished round 5
ReplyDeletePT with V-Ron so only did strength part of today after PT. Kinda lost my brain and mis-interpreted everything that was on the board so I worked up to 48.5kg on the Jerks.
Deficit Deadlift - 45kg with red band
Shoulder Press - 10kg dumbells
Cool vibe at the box tonight, good to see so many new faces :)
caught up on squats.. felt heavy as but made it!! bs -65,70,75,80,85... fs- 50,55,60,65
ReplyDelete24 unbroken pullups this morning!!! going for 30 next week.. agree with amanda.. awesome vibe!
and Jody I am with you am going to start adding carbs back in and I'm going to see how may body responds...
taking it easy this week.. Just 3 sessions instead of 6 as Ive been feeling pretty spent by saturday
Jerks Only: 104kgs. Completed all sets. 10 / 10.
ReplyDeleteSome jerks a bit wonky due to either my front foot not far enough forward or legs not far enough apart.
Completed this during a prep group session on 1 September.