Primary Session
Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 15-20 seconds (perform twice)
and then …
Two sets of:
T-Spine Hold on Foam Roller x 30 seconds
Ankle Mobility Pulse x 30 seconds per side
and then …
CrossOver Symmetry x 10 reps each movement
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with…
Unweighted Barbell
Strict Press x 5 reps
Push-Press x 5 reps
Power Jerk x 5 reps
Split Jerk x 5 reps
Jerk Progressions
Take 10 minutes to draw out your jerk footwork
and then …
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
and then …
Eight sets of:
Jerk x 2 reps with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 60-90 seconds
Work between 60-65% of 1-RM
Front Squat Progressions
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
Just one round for time:
35-54:
Row 500 Meters
100 Double-Unders
50 Pull-Ups
55+:
Row 500 Meters
75 Double-Unders
30 Pull-Ups
If you don’t have double-unders, then please substitute with one of the following progressions:
Single-Unders x 100 reps
Tuck-Jumps x 50 reps
Lateral Jumps over Parallette x 30 reps
OR
Reduce the volume of double-unders to a rep range that will allow you to complete them in under 3:00
Posterior Accessory Work
Three sets of:
Banded Glute Bridges
x 20 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Assault Bike Session
All Age Division
For time:
100 Calorie Assault Bike
DMA
PRESS IN SJ = 95/115/135
JERK X 2 W 2 SEC PAUSE = 95/115/135/155/165/175/185/185
DEAD STOP FS = 135/185/205/225/245/265/285/300F/300F
ROW 500/ 100 DU/ 50 T2B(DID 60 PU YESTERDAY) = 10:59
Jerk x 2 @ 100#
No front squat today
Conditioning 7:05. Pull ups not so great today
Posterior work complete
Front squat: 62kg
Metcon: 11:17. Was butterflying my PU, so had to break them up quite a lot.
Awesome – how did the butterfly feel?
Felt fine! My biggest set was 7 and smallest 3. So I’m happy with that.
Front squat 325
Conditioning 6:28
100 cal assault bike 6:59
Great job Gerald!
Maw done
Press jerk
95, 115, 135
Split jerk
135, 135, 155, 155, 165, 165, 175, 175
Front squat 1 rep 275
Conditioning
7:35 min
Accesory done
Air bike
70 calories
Strong day! How did those jerks feel?
They felt smooth. I could hace home heavier. Was saving myself for the rest.
A day behind DMAW done Presses from receiving: 23-24-24 kg (+1 kg from last time) OHS: 35-40-45-50 kg, felt good, but stopped there Snatch-lift-off+snatch: all sets at 35 kg to work on technique Snatches: all at 37 kg, felt so so, better in the last set Conditioning: scaled Power snatches to 35 kg to keep the intensity up, box jumps at 30′ 1. 1:44 2. 1:49 3. 1:51 4. 1:56, for sure not happy with the drop off… Accessory done Gymnastics done Row 5k 21:48 min which is a PR with 50 sec. Very unexpected but it felt good! Breathing… Read more »
Congrats on the 5k PR!
MAWU) done
Jerk Press) 5’s @ 40-55kg
Pause Jerks) 2’s @ 75-81kg
Dead-stop front squat) up to 113kg
Condo) 4:55 (small trip on DUs, pull-ups in 3 sets)
Accessory) done
Nice work Jeremy – that is a fast time for the conditioning!
A. 95/105/115
A1. 145×4/155×4
B. 215 missed 225 twice
C. 7:58
1:49 row DU’s took to long and 10 ans sets of 5 on pull ups. Rt shoulder was not happy today
D. Done like banded marches
What is going on with the shoulder?
DMA and crossover symmetry done
A1. 5@55/75/85
A2. 105/110/115×5
C. Wod 8:05. Slow sets of 5 PUs until last 7 in singles
B. 1-RM at 195#
Strong DS FS!