Warm up:
3mi skate
5 min DROMs
BBGymnastics
1RM Split jerk
210#
Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15
Showing posts with label Split jerk. Show all posts
Showing posts with label Split jerk. Show all posts
Monday, October 21, 2013
Thursday, October 10, 2013
131010 Overhead Complex
Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions
BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#
Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions
BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#
Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24
Friday, June 7, 2013
130607 SL5X5: W3D3
Warm up:
5 min DROMs
Burgener warm-up
Workout A 5x5:
HBBS: 155
Bench Press: 135
Barbell Row: 95
BB Gymnastics:
175# x 2 power cleans + 1 split jerk x 5
Monday, April 15, 2013
130415 Snatch
Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up
BB Gymnastics:
Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)
Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.
Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31
Cash out:
5 min stationary bike
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)
Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.
Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31
Cash out:
5 min stationary bike
Tuesday, October 16, 2012
121013 1RM Split Jerk
Buy in:
5 min jump rope
5 min DROMs
10 OHS
15 20#KB snatches per arm
Strength:
15 minutes to establish a 1RM Split Jerk.
215# (PR)
Metcon:
5 rounds for total working time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (45# DBs)
15 Pullups
Time: Capped it at 20:00 4 rounds + 25 jumping squats
5 min jump rope
5 min DROMs
10 OHS
15 20#KB snatches per arm
Strength:
15 minutes to establish a 1RM Split Jerk.
215# (PR)
Metcon:
5 rounds for total working time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (45# DBs)
15 Pullups
Time: Capped it at 20:00 4 rounds + 25 jumping squats
Monday, October 8, 2012
121006 Power Clean & Split Jerk
Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 9-7-6-5-5
Strength:
EMOM for 10 minute
1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
165#
Metcon:
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 275/185# (255#)
25 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
Score: 2 rounds + 7 deadlifts
Got 27 UB DUs to start. Think that might be a record. Deadlifts felt OK considering I haven't done them in a while. Could have have done them as Rx'd but it would have been slower. Made the right call.
MFS:
1/3/4
5 min jump rope
5 min DROMs
Pull-ups: 9-7-6-5-5
Strength:
EMOM for 10 minute
1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
165#
Metcon:
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 275/185# (255#)
25 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
Score: 2 rounds + 7 deadlifts
Got 27 UB DUs to start. Think that might be a record. Deadlifts felt OK considering I haven't done them in a while. Could have have done them as Rx'd but it would have been slower. Made the right call.
MFS:
1/3/4
Monday, October 1, 2012
121001 Split Jerk Practice
Buy in:
5 min stationary bike
5 min DROMs
Strength:
15 minutes Split Jerk practice.
95 x 5; 115 x 5; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1
Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150
Cash out:
4 min stationary bike
5 min stationary bike
5 min DROMs
Strength:
15 minutes Split Jerk practice.
95 x 5; 115 x 5; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1
Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150
Cash out:
4 min stationary bike
Tuesday, September 11, 2012
120911 Split Jerk Practice
Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5
Shoulder Press: 1 x 10
Strength/Skill:
15 minutes Split Jerk practice.
95 x 5, 115 x 3, 125 x 3, 135 x 2, 145 x 2, 155 x 1, 175 x 1, 185 x 1, 205 x 1
Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Good Mornings – medium/heavy, rest 30 sec.
Score:
1a) 14-9-6 (bar dips, no rings)
1b) 40# DB
1c) 115# (last 5 were 3-1-1; shoulders were smoked)
1d) 95
MFS:
1/3/5
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5
Shoulder Press: 1 x 10
Strength/Skill:
15 minutes Split Jerk practice.
95 x 5, 115 x 3, 125 x 3, 135 x 2, 145 x 2, 155 x 1, 175 x 1, 185 x 1, 205 x 1
Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Good Mornings – medium/heavy, rest 30 sec.
Score:
1a) 14-9-6 (bar dips, no rings)
1b) 40# DB
1c) 115# (last 5 were 3-1-1; shoulders were smoked)
1d) 95
MFS:
1/3/5
Tuesday, June 26, 2012
120626 Split Jerks; Power Cleans, OH Lunges & Wallballs
Buy in:
3 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#135 x 3; #155 x 2; #175 x 2; #185 x 1; #195 x 1; #205 x 1 (PR)
Metcon:
15 minutes AMRAP of:
7 Power Cleans 185/120# (#155)
30 OH Walking Lunges (steps) 45#
15 Wall Balls 20/14# (#15 DB Thrusters; no med ball)
Score: 3 rounds + 7 PC + 19 lunges
Cash out:
5 min stationary bike
Bar dips 7 x 3
MFS:
1/1/1
3 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#135 x 3; #155 x 2; #175 x 2; #185 x 1; #195 x 1; #205 x 1 (PR)
Metcon:
15 minutes AMRAP of:
7 Power Cleans 185/120# (#155)
30 OH Walking Lunges (steps) 45#
15 Wall Balls 20/14# (#15 DB Thrusters; no med ball)
Score: 3 rounds + 7 PC + 19 lunges
Cash out:
5 min stationary bike
Bar dips 7 x 3
MFS:
1/1/1
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