150830 Invictus

Warm up:
5 min DROMs

A: 10min to work on jerk footwork and technique

Followed immediately by:
E2M10 (5 sets)
Jerk X 1 rep (#185)

Build to heavy single

B: 3 rounds for time of:
15 Push press (#100)
15 strict pull-ups
30 Double unders
Time: ~12:00

150622 Invictus

Warm up:
5 min DROMs

A: Jerk work up to 135# x 3

B: 3 sets for max reps:
:60 GTO @115# (6 | 8 | 8)
:60 box jumps (12 | 15 | 15)

150309 Invictus

A: Jerk 5 x 1 (165#)

B: For Time
-21 Burpees
-15 Thrusters (75)
-9 Barbell Rows (75)
-800m run
-9 Barbell Rows
-15 Thrusters
-21 Burpees
Time: 13:12

121107 1RM Jerk

BB Gymnastics
20 minutes to establish a 1RM Jerk.
215# (split)

Conditioning
5 Rope Climbs 15′ (subbed towel pull-ups 5:climb)
20 Wall Ball 20/14# (subbed 2x10#DB thruster)
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.
Time: 21:32

Was without some equipment today so I had to sub some things. Towel pull-ups smoked my grip. Took a few reps of the snatch to hit my groove. 1st rep failed. Once I got to the second round they were UB each round.

120918 Push Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 3xEMOM 4 10min

Strength:
15 minutes Push Jerk practice/testing.
95 x 5; 115 x 3; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
Score:
Dips: 14-7-5
45# KB Snatch 
115# Press (all sets UB)
205# clean hi-pulls

Cash out:
5 min stationary bike

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

120307 Jerks; Run, DB Swings, T2B

Buy in:
5 min jump rope
shoulder mob
3 rounds of:
4 pull-ups
10 bar dips

Strength:
15 minutes to establish a 1RM Push Jerk + Split Jerk.
95-115-135-155-165-175-185

Metcon:
3 rounds for time of:
Run 400m
20 KBS 24/16kg (#50 DB)
15 T2B
Time: 14:36

MFS:
1/2/9