Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
C.
Build to today’s 5-RM Dumbbell Z-Press
The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward.
D.
Against a 3-minute running clock:
10 Deadlifts (225/155 lbs)
20 Wall Ball Shots (30/20 lbs to 10′)
Max Reps of Bar-Facing Burpees in remaning time
Repeat for a total of five sets, resting 60 seconds between sets.
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.
Strength Accessory Option
A.
Three sets for max reps of:
100-Foot Hand-Over-Hand Rope Pull
Immediately followed by…
Dumbbell Bench Press x Max Reps
(choose a load you can move for 15-20 reps. If you hit 25 reps then its to light.)
Immediately on completion of your set of Dumbbell Bench Press drag your sled back to its start position then jog to the end of the rope to begin your next set.
B.
Two sets of:
200 Meter Farmers Carry
Rest 4 minutes
This should be HEAVY! Your goal is to make the whole 200 meters without dropping, but it should be a 50/50 chance of you actually making it, and a test of your mental resilience.
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls
x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps
Running Endurance Option
Every 10 Minutes for 30 Minutes (3 sets):
Run 1-Mile
If you run an 8+-minute mile, then perform this workout every 12 minutes.
Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Strength
A)Jerk Balance 135/145/155
Tall Jerks 115/125/135
B) 1-3/225, 4-6/245
C) Z-press 65# DBs, failed on 3 with 70s
D) 26/24/22/18/18
Warm up Jerk balances 95/95/115 Tall jerks 115/125/135 B) E2mom x 6 Split jerk with pauses 3 @ 204 3 @ 225 C) db Z press 33# each arm D) primary conditioning 1: 26 2: 27 3: 25 4: 21 5: 21 I have been sick the last 3 days, worst ever since I started Crossfit, I haven’t rested 3 days in like 4 years haha ? so today I said to myself just get through the session, I think I am easily capable of 35+ a round for the burpees, I felt like a 90 year old man doing… Read more »
Primary session from Saturday done Sunday
Tall jerks and jerk balances done light
Jerk complexes at 230 & 245
Workout was a battle
Burpees- 33,29,28,23,26
Primary Session
Hit some MU for a warm up
3 MU emom x10
Will post a video later
A. Jerk Balance and tall jerks @60kg
B. Pause split jerks
3×2 @112.5kg
3×2 @120kg
C. 5rm DB Z press @30kg
D. Done rxd
1. 32 burpees
2. 28
3. 24
4. 20
5. 17
We finally got a new 30# WB but it is a piece of shit haha the weight in it is of centre and wobbles all over the place, it’s harder than the 35# ball. Hit me clean in the face in last round haha.
What kind of ball is it? Rogue, Dynamax?
Again Faster
AM Session
Primary Training
A. 45, 65, 85 / 95, 115, 135
B. 225/240
C. Skipped
D. 34, 27, 23, 28
PM Session
5RM Z-press @ 60
I had limited equipment and space so I completed various parts and pieces of the strength accessory work from throughout the week.
Nice job getting in what you can!
Primary Session:
A) Jerk Balance:
65# 75# 85#
Tall Jerks:
33# 55# 65#
B) 135# and 145#
C) 35# my left elbow didn’t wanna lockout that bad
D) 15/12/11/10/9 … as you can see it was a slow death ?
Strength Option:
Did as much as I could but ran out of time for the core work… gonna see if I can do it tomorrow ?
Those burpees gotta be faster! You’re better than that!
I know ? my burpees are a sad state of affairs.. I don’t know if I should just do more to try and get better or what haha
A 65/85/95
95/105/115
B 135/135/135/145/145/145 (really focussed on not re-dipping from the pause in the dip position and think I’m getting much better at that, i could really feel myself driving out the feet.
C. 35# dumbells
Conditioning
28/30/31/31/31
so evil, that was all just a burpee workout. it somehow was not mentally prepared for doing that volume of burps, it felt like i died and came back to like again and again for ever round.
Crushed it Lara!! Awesome work!
1. Did the jerk work.
2. On the EMOM did 235 and 255. Missed one jerk. Positioning is coming along well. Finally!
3. 60# z press
4. Metcon unbroken on all and man did I hit a wall and want to die. Finished all of the deadlifts and wall balls exactly at :58 with 2:02 for Burpees. This is what I need to work on though. Got 30, 30, 30, 20, 20 Burpees for a total of 130.
6pm now. Probably going to end the day with the rowing endurance.
Good day of training, nice work on the conditioning
Primary Training Session A. 3×3 Balance 65/85/85 3×3 tall Jerks 65/75/75 B. Split Jerk with a 2sec pause in the dip & 2dec pause receiving *Sets 1-3 = 2 reps @ 75% ✅ *Sets 4-6 = 2 reps @ 80%✅ C. 5-RM Dumbbell Z-press 35# D. Conditioning Set2: 23 Set2: 23 Set3: 20 Set4: 19 Set5: 16 =101 I really suck at wallballs sets of 10/10 and at the end 10/5/5 Strength Accessory Option B. ✅ with 24kg kettlebells Dropes it once in the first set. Second set unbroken C.✅ Did v-ups wothout v-sit. My ass doesnt come off the… Read more »
Still a good effort on the conditioning. I find wall balls to be more mental than anything.
Yes true. What do you think about jumping on wall balls? I look at other atletes and they didnt jump, i have to if i want that the ball hits the target ?
Mixed pwr snatches from yesterday and did jerks today.
Pwr snatch PR 155!! 10#pr
Jerks 2×3 @180
2×3@195
Metcon deads/wall ball/Burpees
All wb UB except the last round… wanted to focus on going unbroken on the wall ball since that is a weakness for me.
Burpees
25,?(lost count),23,22,23
Yeah!! Great work!! You and Kelsey must have had an awesome session!
Yes! It’s always better with friends. ??
A. Tall Jerks and Jerk Balances felt pretty good today.
B. 40# for DB Z-Press
…I then did most of what I missed yesterday. Only got backsquats in and did 15 reps at 175#, felt pretty good.
Skill Efficiency from yesterday:
10 DB Snatches/20 Pull-ups/10 wall balls–I managed to get my last to sets of pull-ups done in 19 seconds!
400m Sandbag carry done with 100# sandbag. Would have done the harnessed sled pulls but was unable to find my sled do to someone hiding it from their dog because he’s scared of it 😉
Solid day, nice work of the skills
Primary session:
A. Jerk balances @55
Tall jerks @ 55
B. Split jerk doubles with pauses in dip @115 the whole way through. Working form in my leg/ foot mechanics. Felt fairly solid finally
C. 5 RM db z press @30
D. Bar facing burpee max reps:
15/10/9/9/10, Mods: deadlifts @105
glad to see you changed the DL and hit some good numbers!
Yesterday’s backsquats:
4x: 275lbs
3x: 305lbs
2x: 325lbs
1x: 350lbs
1x: 365lbs
Then a set of 20 at 275lbs. Holy cannoli! 72%
Doing a comp next weekend and there is a EMOM thruster ladder in it. Up 10lbs every min. Made it to 245lbs, failed 255lbs, but I’m gonna go ahead and blame those squats for this.
5RM Z Press: 65lbs
3x:
6 Landmine Rows w/ 20 kilos.
Rest
12 Strict Stationary Dips
Then…
6 min EMOM Finisher: 7 TTB
Cause I suck at TTB.
Individual comp?
Partner. There are literally zero comps in this area that have individual categories. Sucks.
A) 95, 115, 135
Tall jerks @ 135
B) sets 1-3 @ 215
Sets 4-6 @ 230
C) built up to 70lbs I think that’s a PR
D) 25, 19, 17, 16, 18
This put me in a dark place real fast, everything unbroken
looks like you might have went a little too hard on the first one. Would like to see less of a drop off at the beginning.
1) all 40 to have on the good footwork.
2) 1-3: 94/ 4-6: 100
3) max db are 50lbs so I try max reps: 8
4) 27/22/20/18/22 = 109
Strength accessory done
A)Sub rope pull by 1 ascent peg board
50db 15/15/12
B)50db farmer carry 1ub second 2×100
C)Core done
Lot of fun today!! ??
Great finish to the week!
Primary training:
A. Jerk balance: 95/105/115
Tall jerks: 75/85/85
B. 145 and 155 these felt really good
C. 40# dumbells. Happy with this. Usually I can only get 40# for 2 or 3 reps
D. 29/25/24/21/23
Went unbroken. I so badly wanted to rest an extra minute after the 4th round but I told myself no and pushed through. Happy I over came that mental battle
Some strength accessory and gymnastics later
Nice work Jessica!
Primary conditioning:
32-31-27-21-25= 126 total
21…
No excuses. Play like a champion. I’ll do better
Primary training session: 95/115/135 95/105/115 for tall jerks B) 235/250 these felt really good today C) worked to 50lbs and then the next heaviest weight we had that I could do was 53lb kettle bells Strength accessory A) done 2 45s on the sled and 50lb dbs 20/20/17 reps B) 70lb dbs, a little too ambitious had to drop a little more than half way and the second set I used 53lb kettle bells and went unbroken but it was hard lol Conditioning 27/26/23/23/21 this took me to a dark place… ouch. Deadlifts unbroken and wall balls were unbroken until… Read more »
Best way to finish the week is with a whole bunch of burpees!
I agree haha burpees and a good visit to that dark place!
A. Done
B. 275 really worked in footwork
Primary conditioning
30-31-26-22-22
A. Done
B. 245-265
C. 62 KB
D. 26-23-24-22-23
All the burpees today!