OK GO!

Posts Tagged ‘Push-Jerk

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)

W

Workout
5 x 1 Shoulder Press
5 x 3 Push Press
5 x 5 Push Jerk
47.5 kg across

Notes
The first couple of SPs were hard, then it was all pretty good and simple really. Stronger with increasing sets last time. 50 kg on the bar next time.

Food

  • Two eggs, tea, apple, pear, handful of almonds
  • Chai tea
  • Coffee
  • Tandoori chicken breast, three small potatoes, small salad (PWO)
  • Coffee
  • Handful of almonds
  • Sardines
  • Chicken curry (jar) w rice
  • Two squares of milk chocolate
  • Tea

W

“DT”
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

 
Time: 19:26 (PR: 16:07)

Notes
HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.

Food

  • Oats w/WPI, apple, almonds [5/3/6]
  • Coffee
  • Veggie salad w tuna + olive oil [4/4/6]
  • Coffee
  • Apple, almonds, sardines [2/2/4]
  • Apple [0/2/0]
  • Chicken w veggies + olive oil [4/3/4]
  • Lots of Fee’s awesome hedgehog [0/6?/0]
  • Chai tea

W

SP, PP, PJ
5 x 1 Press @ 45, 47.5, 47.5, 50, 50 kg
5 x 3 Push-Press @ 50 kg
5 x 5 Push-Jerk @ 50, 50, 50, 50, 47.5 kg

+

G

3 x 3 Front lever tuck pulls

+

G

6 x 10 sec Tuck sit (parallettes)
3 x 3 Hand stand press, FE/piked (parallettes)
1 x 5 es Pistols
1 x 5 Dragon Flag

Food

  • Oats w/WPI, apple, almonds [4/4/6]
  • Peppermint tea
  • Peppermint tea
  • Kangaroo steak w veggies and avocado [4/4/4]
  • Peppermint tea
  • Sardines, almonds, orange [2/6/2]
  • Small tin of baked beans (so hungry!) [1/2/0]
  • Three of Fee and Claire’s chock chip cookies
  • Roast chicken w veggies and olive oil [4/4/4]
  • Plum tart w cream [0/4/1]
  • Tea

W

“DT” (scaled)
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg)
x5 rounds

Time:

0:16:07

 

So…
HPC and PJ need a lot of work. Slippery bar at work didn’t help, but it wasn’t the primary problem. A little humbling given that the weight wasn’t huge, but a smart scale in the end.

Food

  • Grilled eggplanet w tumeric, olive oil, nuts and 2 scrambled eggs + 1 apple [2/3/4]
  • Black tea
  • Roast chicken, broccoli, zucchini, a little gravy, almonds [4/1/4]
  • Sardines, almonds, apple [2/2/2]
  • Chai tea
  • Lamb chops, salad, olive oil [5/2/4]
  • 1/4 dark chocolate bilby
  • Tea

W

Basically…
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press Push Press Push Jerk
1 @ 50 kg 3 @ 50 kg 5 @ 52.5 kg (hard!)
1 @ 50 kg 3 @ 50 kg 5 @ 50 kg
1 @ 52.5 kg 3 @ 52.5 kg 5 @ 50 kg
1 @ 52.5 kg 3 @ 55 kg 5 @ 50 kg
1 @ 50 kg (hard!) 3 @ 55 kg 5 @ 50 kg

 

<!–

So…
Notes and stuff

Food

  • Oats w/
  • Coffee

–>

W
M
G

The instructions were:
Take 10 min to work on your double unders for speed maintenance – pick a number you like that you can maintain for multiple sets and work at that for 10 min

 
Rest 5 min warming up the jerk, then:

 
5 sets for times:
7 x Push jerk @ 80% bodyweight (=55kg)
20 x Pull-ups
Rest 4 times the amount of time it took you to do the set.
Ensure you go hard each set; goal is no fractions and high power endurance!

 

Which panned out like this:
Double-unders in sets of 20 for 5 min until jump rope broke. Push-jerk/pull-ups turned into 5×5 push-jerks at the prescribed weight, which was pretty much my 5RM anyway, with 5×1 strict pull-ups and too much rest between sets, which totally changed the work-out, leading to abandonment at the fifth round when the jerks started getting sketchy.

Didn’t feel terribly good the whole workout – not much sleep with Claire’s teeth keeping us up from about 4-6am.


June 2017
M T W T F S S
« Apr    
 1234
567891011
12131415161718
19202122232425
2627282930  

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

Archives