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):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 85% of 1-RM Split Jerk
C.
Build to today’s 5-RM Push Press
Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.
D.
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (30/20 lbs)
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 225/155 lbs
Set 2: 275/185 lbs
Set 3: 315/215 lbs
Set 4: 365/245 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
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 of:
Decline Dumbbell Bench Press
x 5-6 reps @ 30X1
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 5-6 reps @ 21X0
Rest as needed
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.
C.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps
D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)
Running Endurance Option
Four sets of:
Run 1600 Meters
Rest 3 minutes
Run each set at ascending percentages: 75, 80, 85, 90%
Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing
Rest 6 minutes
A) Jerk Balance 95/115/135, Tall Jerks 135/135/145
B) Sets 1-3/245, Sets 4-6/260
C) 205
D) 23, 20, 12, 5
Wodapalooza Event 3: 8:27, this was a fun one. Could’ve maybe pushed a bit faster on the pistols.
A) jerk balance 95/115/135
Tall jerks 135×3
B) e2mom
3×2 @225
3×2 @233
(These were hard, struggle from behind the neck)
C) 5rm push press 185
D) primary conditioning
1: 25
2: 16
3: 11
4: 3
Form started to go on round 3 so took my time for the last set,
Also 30lb wallballs are usually done in sets of 7 (I suck at heavy wallballs) but today I went unbroken on every set! So today was a good day ?
PM Session
Primary training
A. Jerk balance 40/50/60kg
Tall jerks @60kg
B. BTN split jerks
3×2 @120kg
3×2 @127.5kg * missed 2nd rep on 2nd set so did an extra set
C. 5rm PP @100kg
D. Modified to just do Deadlifts
10@225
10@275
10@315
10@365
Did 1 big set only rest was changing weights and I used straps.
Strength Accessories
A. 30kg decline db bench x6
60kg supine rows x6
C & D. Done
No run and wall balls?
I was short on time and since I ran in the am I decided to prioritise the strength accessories instead of the metcon.
A1. 65/80/85
A2. 65/75/80
B. All 6 sets at 132# (80%)
I was struggling with it today and wanted to work on perfecting form. Last week was first time doing behind the neck split jerk.
C. Built to 115#….got four reps at 120 and failed the 5th. SO CLOSE!
Strength Accessory:
A. DB Decline bench: 30s/35s/45s
Barbell row: 75/80/85
B. Sandbag carry: 55# – no stops!
Wanted to buy a heavier sandbag but the StrongFit bags are sold out again ?
C. Done
D. Done
Keep dialing in techniques on the jerk and the load will follow.
You need to be fast to get those sandbags!
Session 1
Primary Session
A. 95, 105, 115
85, 95, 105, 115
B. 205/215 *focused more on technique
C. 175
D.
Round 1: 17
Round 2: 9
Round 3: 5
Round 4: 1
*Note: My last 1 RM Deadlift is 405 but 365 felt good during the workout and i could’ve done 1 more rep at least, but faild mentally.
Great work on those deadlifts Rami!
Did team series
Wod 1 : 4:17
Wod 4 : 7:00
Then
A. ✅
B. 150/155
C. 125… realized I was more tired from wod series workouts than expected, so I stopped and chilled by the pool instead.
We have wod 2 and 3 tomorrow
Good luck on 2 and 3 tomorrow!
Primary session: A) ✅ B) 245, 265. Missed one jerk. Felt good today. Really liked the jerk balance. Never done that before. Split Jerk is my biggest weakness in the oly lifts. C) worked up to 205 and called it. D) just paced this my back was already feeling it. Every round was 2 min run. Unbroken wallballs with exactly 1:05 for deadlifts. Got 15, 15, 10, 6 Strength accessory: A) nice pump B) straight mental game. Just walked really slow focusing on controlled breathing and bracing the core. Learned that picking a target on the walk before dropping helps… Read more »
How are you enjoying the first few days of the program?
AM Running
4x1600m
@75% – 7:57, avg 1:59/400m
@80% – 7:38, avg 1:54/400m
@85% – 7:03, avg 1:45/400m
@90% – 6:32, avg 1:38/400m
All within 1-2 seconds of goal pace.
Track was hosting an event so did at the gym with turn every 200m, made it a bit harder to keep a good rhythm but still got some fitness in.
Session 1
Primary Session
A. 45, 65, 85
85, 105, 125
B. 240/255
C. 205
D. 2nd Session
Strength Accessory
A. 70 across
165, 175, 185
B. 2nd Session
C. Done
D. Done
Session 2
Conditioning
26@225, 15@275, 6@315, 1@365
400m Sandbag carry @ 100# (1 drop at turn around)
Solid day of work Anthony!
Thanks, Tino!
Primary session:
A. Jerk balance @65/75/85
Tall jerks @65
B. Behind the neck split jerks @125/125/125/130/130/130
C. 5 rm push press @105
D. 25/12/5/4
Deadlifts @95/125/155/175
Decided to try using the 20lb wallball finally so I did 15 reps of wb every round
C. 145 (from the ground)
D. 11-9-4-2
Primary Training Session
A. 3×3 jerk Balance
35/55/65
3×3 tall Jerks
55/65/65
B. Bheind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 80% ✅
*Sets 4-6 = 2 reps @ 85%
Set4: ✅ set5: failed second jerk set6: failed first jerk , got second
Conditioning
2000mts row
8:17
A. Footwork- done Jerk balance – 35-65-75 Tall jerk- 85-85-85 B. Behind the neck jerks- no blocks so 175 was all I felt safe bringing back down today. What I did figure out was my jerk dip, by the last 2 sets it felt really powerful! C. 150- pretty sure it’s a PR for 5, I want to say my 1 RM is like 160or 165?? D. 20/16/6/4- made myself do double overhand even though my numbers tanked. It was frustrating, but I needed to stay with it. Sorry I missed the stimulus there ? On a positive I’m pretty… Read more »
Great job hitting 150 for 5!! I think you acheived the stimulus, nice job on those deads. For the record I’d expect 25 unbroken with the 20lb ball too 🙂
Baby steps Tino, baby steps ??
All one session:
Tall jerks/jerk balance done, felt tighter in core
Split Jerks (not behind the neck): Done at 160/170#, no misses, felt relatively good/easy
5-RM Push Press: 135# (Max is 160#)
Strength Accessory:
DB decline bench press: 40s
Bent over row: 95#
400m Sandbag Carry, done with 100#. Grip was more of an issue than anything else. Overall felt stronger though in my back
Midline stuff done.
Strong work in the push press!
Session two
Rowing endurance on bike
12 mins on 6 mins rest
206
205 (5:53-5:51)
209 (5:39-5:53)
620 total
Jerk behind the neck
145/145/145/155 (just one rep)/155 (one rep)/155 fail
5rm push press
115lbs
Metcon
All rx weights
Round 1: 5
Round 2: 7
Round 3: 3
Round 4: 1
Should have maybe adjusted the workout to get a little more volume on the deadlifts and keep intensity
Maybe scale the running like 350 mts? And 20 wbs??? My 400’ts were like 2:28/2:00/2:25/2:35 im super slow while running, because when I was done with the running and wbs I just had like 20-30 segs to dl
Push those runs. You can be closer to 2 of you apply yourself.
Day behind
Power snatch complex up to 225
Back squats 3×10 at 305
Hands are beat up from my first week back so I skipped the Metcon and did 10-1 strict pull up HSPU
Will do assault bike and sandbag tonight
You’ll enjoy that workout! 🙂
A. 95/115/135 for both jerk balance & tall jerks
B. 1-3 @ 225#
4-6 @ 240#
C. 205#
D. 26/20/13/11
*scaled weights to 185/225/275/315
No issues with your back from deadlifts??
Nope, no pain at all! That was a great workout today
Awesome!
I did the behind the neck jerks last week, and they all felt extremely uncomfortable and made my shoulder feel funky the next day. today I just did 6 singles at 295 then 6 singles at 315 front the front rack. ( no blocks )
After I did the wall ball / clean ladder team series event. our score was 209/210 reps. I finished 9/10 reps at 225 at like 10:45? but my partner was unable to PR her clean today at 155 🙂 still a wicked fun workout and all the wall balls were very very easy!
If it hurts don’t do it 🙂
Sounds like you guys had fun on the Team Series Workout.
Primary
A) 95, 115, 135. 135,135,135
B) 230, miss. 210,210,210,210
C)205(2 rep PR at that weight). Went for 215 and got 0.
Deadlift/WB/Run
All WB’s unbroken which felt good. Love this type of work.
Rnd1=17
Rnd2=12
Rnd3=6(i rested 1 minute less than I was supposed to on accident. Realized when I got back from the run in “under 1 minute”.
Rnd4) 6
Good job keeping those wall balls unbroken!