Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C.
For Time:
20 Deadlifts (225/155 lbs)
9 Muscle-Ups
100-Foot Handstand Walk
15 Deadlifts (275/185 lbs)
12 Muscle-Ups
75-Foot Handstand Walk
10 Deadlifts (315/215 lbs)
15 Muscle-Ups
50-Foot Handstand Walk
D.
Three sets of:
GHD-Hip Extension x 15 reps + 15 second Prone Hold
Rest 30 seconds
Is the “D” part with or without weight?
Thanks.
A) stayed at 135 and worked sitting on my heels
B) up to 335, missed 350 overhead twice, just couldn’t stay right.
C) 13:00
A. 75/80/85/88/90 kg Triple.
B. 85/90/95 kg Double.
B2. 100/103/105/108/112 kg Single.
C. 15:38 RX. Shoulder burn!!!
D. Done with a 45# plate.
Great Day!
A) @105
B) split jerk was OFF…worked up to 255 and failed 265
C) 18:32 RX…was trying to do too big of MU sets in first two rounds, and payed for it. Learned my lesson the hard way in the third round.
All done at a globo gym so everything felt off today.
A. Up to 185
B. Non place to split jerk so modified to DB press strict up to 70 lbs.
c. No place to HSW everything else RX @ 9:15
D. Done.
Good job getting in what you could. Hopefully you’ll have access to better equipment the rest of the week.
A. 95
B. Up to 155
C. 18:52. Did 4/6/8 MU and 25 ft HSW each time. HSW are coming along.
D. Done
You’re a damn gymnast Kryssie! Nice work!