Workout of the Day
Mobility and Activation
Two sets of:
Prone PVC Pipe Pass Thrus x 10-12 reps
Band Distracted Samson Stretch x 30 seconds per side
Sotts Press x 3-5 reps
A.
Jerk Footwork Drills and Jerk Positioning
Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…
Four sets of:
Jerk Balance x 3 reps
Rest as needed
Work on getting your front foot through and into perfect position.
B.
Every 2 minutes for 20 minutes (10 sets):
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Unbroken Power Cleans
5 Bar-Facing Burpees
7 Unbroken Power Cleans
7 Bar-Facing Burpees
9 Unbroken Power Cleans
9 Bar-Facing Burpees
Athletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.
40-49: 175/115 lbs; 155/105 lbs; 135/95 lbs
50-54: 155/105 lbs; 135/95 lbs; 115/75 lbs
55+: 135/95 lbs; 115/75 lbs; 95/65 lbs
D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A. Done
B. worked up to 225 ( had room for more )
C. 2.58 ( rx )
D. 7.44
A. I need to do that about 3 times a week!
B. Done to 100%
C. 4:10 Rx. All thumbs with the weight changing.
D. 9:41
B. up to 165#
C. 2:47 RX
D. 9:47
A: complete, worked up to 215
B: worked up to 255#
C: RX, 2:40
D: RX, 7:20
Mobility and activation complete
A. Worked up to 83 lbs
B. Worked up to 123 lbs – a 10 lb PR for me and it felt solid too. Super happy.
C. Did not complete (will try when I have a free moment on the weekend).
D. Did not complete.
Gymnastics today with Maddie. HSPU, HSW, Kipping T2B, and PU all in progress.
a. done
b. Only up to #75. Arms shot.
c. 3:45 Using #85, #75, #65
d. did not do the pullups, so not really Jackie, but row and thrusters in 9:50.
A. 75,95,115,115
B. up to 190 missed 195 twice
C. 4:12 RX – those first 5 were hard
D. first time ever doing Jackie…crazy. 7:42 – 30/20 thrusters – 15/15 pull-ups
So busy behind on posting!
A. all at 85
B. up to 135
C. 3:15
D. no time, timer was stopped at 8:00, had 20 pull ups left – I was off my pr time though by a little bit.
A: bar only
B: 82.5/90/100/107.5/115/125/135/140/150/155
C: 3.40
D: 8.12
Masters 50-55
Mobility Done
a. 95/105/115
b. worked 16 minutes. Missed twice at 185 so stopped there. Been having bad shoulder pain for about 3 months and it flares up sometimes
c. 3:10 rx
d. 8:11 first time for Jackie. Rowed 1:50 pace to keep fresh. Thrusters went 30/20. could have gone unbroken but worried about PU. PU were 5/5/5/5/3/2/3/2.
Hey Lin, Good to see you on here.
Hey how are things going? Are you feeling good for the Open?
Feeling pretty good for the most part. I have a shoulder issue as well. Some days are worse than others. The competition is going to be tough this year.
agreed I am interested to see how it goes with the RX/Scaled versions…
I have no idea why the picture showed… oh well I can also deadlift…:-)
A. 95/115/125×2
B. 115/125/135/145/160/170/180/185/190/200/205/210! Felt good.
C. 4:56
D. 8:40
40-44
A.
Today (@Tue) I did Jackie, which I like a lot:) I was fresh and hit my new PR for 22sek 7:10 (Last was 7:32). Everything was rolling nicely and I should have pushed myself more on pushups. Rowing time was 3:32, Thusters unbroken and pullups 15,9,6.
B.
3 RFT
10 back squats 80kg, Run 200m
I have minor problem in my right hand and cannot lift heavy weights currently. Hopefully it will be better at end of the week:)
45yo
A – DNP, something strange going on with right foot
B – Done (stopped at set #10)
C – 4:01 (damn 10’s felt like they were glued to the bar)
D – 8:01…42sec PR from last summer. SHOULD have gone unbroken on thrusters. Mind gave up before body did.
Congrats on the PR Curt! As you mentioned, there is more there for you to cut from your time if you can stay strong mentally.
A. Mobility and Jerk Foot work/jerk balance
B. #95-#165
C. 2:47 RX
D. 9:47 RX (not a PR)
Did our Gym Strength & Tech then
D: Jackie 7:18 (14S PR) could have done without the nasty head cold tho
Nice work despite the head cold!
Great job Dave!
Hello friends! I’m back from the near dead sickness that knocked me on my butt for 6 days. 🙂 Today was first day working out in a week, so I took it easy and skipped parts C, D.
Mobility done
A. 65-75
B. Accidentally did the 12 sets: 65/70/75/80/85/90/95/100/105/110/115/120 Was very happy to get up to this weight with being sick!
Back at it tomorrow…stay healthy everyone!
Glad you’re back in action Loretta!
Welcome back!
A. 115/125/135/145
B. 125/135/145/155/165/175/185/195/205/210
C. 2:55
D. 8:25 16 second PR
Awesome job Jim!
Congrats on the PR Jim!
Thanks CJ & Nichole
Clean and jerk work with coach
C. 3:11
D. 7:15 so excited hit a 33 sec pr!!!!!
Fantastic Karen!!!!
Thanks Nichole!!
WOW! Huge PR Karen! Great job!
Thank you CJ!!
Great PR Karen!
Back at you hanging with the kids today, hope you were easy on them….they can’t stand it when we beat up on them 🙂
Mobility done
A. Done 65/75/85
B. 85/95/105/110/120/130/135/145/155/160/165
C. 2:54
D. 8:13
Felt good to complete a whole work out! Feeling like I am playing catch up.
A. Complete
B.180/185/190/195/200/205/210/215/215/220 (pr) felt froggy so went for 225 and left it out front.
C. 2:31 Rx
D. 6:14 unbroken thrusters and pullups. Serious pr by 1:31!
Everything felt great today!
I have results from last week still to input. Sorry about that!
Great training day! Congrats on the clean and jerk PR and then major congrats on such a huge Jackie PR!!!
Thank you. Things have been clicking for this 43 year old dude lately. Really excited about the progress. Been doing CF for 2.5 years and I was never a big mobility buff. Guess what? I am now. I really believe it is a huge part of the story for me. Thanks so much.
WHAT?!?! That’s a massive Jackie PR, and a clean and jerk PR to boot! Great job!
Thanks CJ! This has been great couple of weeks with the programming and the strength progressions. Which have provided more milestones. MOMENTUM! Thanks again!