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Posts Tagged ‘Jerk

Haven’t done this one since back at the LP gym. There the 32 kg barbell was the second heaviest pre-loaded bar. Here it’s just the bar and the wee plates. My box is a lot higher than the LP gym benches, so no weight on the step-ups, which are usually done with the bar on the shoulders and, occasionally, with dumbbells in hand.

Good warm-up.

21-15-9
Swings @ 24kg KB
Step-ups (total)
Power clean and jerk (alternating push, split left, split right)

= 18:20

Claire came out side to “play gym” with me. While I was on the bar and bell, she used the box to reach and swing from the rings. Or jumped on the tramp. Or did presses with the 1kg pink dumbell. Or played with the tennis rackets. Or rode the walkbike. Or renamed me Jimmy, and herself Alice. Or reimagined the shed as our new house in the country. Or cast us as best-friend-cousins who are camping in the back yard. And so on.

Also, new dancin’ shoes:

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Warm up
10 Push-ups
10 Sit-ups
15 Squats
x 3

Wendler 5-3-1
5 Bench press @ 40 kg
5 Bench press @ 45 kg
5 Bench press @ 50 kg

CF WOD
50 Ball slams
5 Clean & Jerks @ 40 kg
40 Ball slams
4 Clean & Jerks @ 45 kg
30 Ball slams
3 Clean & Jerks @ 50 kg
20 Ball slams
2 Clean & Jerks @ 55 kg
10 Ball slams
1 Clean & Jerk @ 60 kg
= 14:42

Cool down
1,000m row, under 20 spm, no foot straps, not timed.

Notes
The weight on the bench was heavier than prescribed, starting with 40 instead of finishing with it. 5 at 50kg was about as challenging as I’d like it to be without a spotter.

The C&J weight was scaled down from the main site prescription, but in the work gym, I was more than happy to have 60kg overhead with some confidence. Ball slams were a sub for rope climbs.

The week day fasting is no problem so long as I keep it paleo. The addition of sugar and/or free time on the weekends is a killer.

7×1 Clean & Jerk
Lots with 35kg
2 @ 40kg
2 @ 50kg
3 @ 55kg

Focus on recalling technique.
Jerk is the limiter.
I’m sure I thought it was weak at the time, but 70 sounds impressive to me now!

Quite tired from the riding yesterday. A massage this week would go down a treat.

Tags: ,

Back squat:
5-5-3-1 @ 55-75-85-95 kg

21-15-9
KB Swings @ 24 kg
Step-up @ 30 kg BB
Power Clean & Jerk @ 30 kg BB – alt. push jerk, split right, split left
= 23:05 (PR 20:54, also previously done heavy)

Warmup

Skip 3 min
20 Deck squats

Deadlift: 5 @ 55kg, 100kg

Workout

5-3-1 Deadlift @ 105, 115, 125 kg

Then:
21-15-9
KB Swings @ 28kg
Step-ups (e.s.) @ 40kg (2x 20kg DBs)
Power clean and Jerk @ 35kg
=  26:15

Food

  • 3 eggs in butter, 3 strawberries
  • Strong cappuccino
  • Pear, mixed nuts
  • Left over beef pie w hazelnut pastry
  • Strong cappuccino
  • Beef stir-fry w a little rice
  • Tea

Warmup

4x15m Lunge + 15m Bear Crawl

Workout

Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Then:
Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

Then:
4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

Then:
10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Then:
Cool down and stretch

Warmup

Skipping
Dynamic stretching
Air squats

5 Press
5 Good morning
5 Overhead squat
x 5 (all at 30kg)

Workout

5-3-1 Deadlift @ 100, 110, 120kg :)

3 Hang power clean
3 Split jerk
3 Full squat snatch
x 3 (all @25kg, focus on speed and technique – “Jump!”)

5:00 KB long cycle C&J @28kg, alt. hands every 3 reps

Notes

Heavy deadlifts felt A-OK. Decided to do some oly work as a sub for the usual jumping, squatting and stepping and realised how deficient I’ve become through lack of practice / inclusion. It’s hard to believe that I was comfortable enough to snatch 50 kg in Pete’s apartment lounge two and a half years ago, but it was fun to return to technique work.

KB stuff at the end just for a little extra conditioning. Hard, but the limiting factor was slippery hands on the KB.

Food

  • 3 eggs in butter, carrot
  • Strong cappuccino
  • Wheat-free muesli w milk, fruit and yoghurt
  • Strong latté
  • Strong cappuccino
  • 1 piece liquorice all-sorts
  • 1 sausage roll, 1 small piece of quiche, 1 small slice of pizza
  • 1/2 a chicken kiev, veggies in butter and garlic
  • Tea
  • 6-7 pieces chocolate covered liquorice

October 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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