A.
Three sets of:
Rack Jerk x 3 reps
rest 2 minutes
(I don't care about load. Monday showed that all of you are VERY uncomfortable with going overhead from behind the neck. That needs to be addressed.)
B.
Five sets of:
Push Press + Push Jerk
rest as needed
C.
As many rounds and reps in 5 minutes of:
Power Clean x 5 reps (155 lbs/105 lbs)
Box Jumps x 15 reps (24"/20")
Power Clean x 5 reps (155 lbs/105 lbs)
Box Jumps x 15 reps (24"/20")
rest 3 minutes then...
D.
As many rounds and reps in 5 minutes of:
Deadlift x 5 reps (155 lbs /105 lbs)
Wall Ball Shots x 15 reps (20 lbs/14 lbs)
rest 3 minutes then...
E.
3 minutes of:
Max Rep Double Unders
*Every 25 Double Unders you must perform 5 Burpees
A: 115, 135, 145 worked on my technique and getting comfortable jerking from the rack
ReplyDeleteB: 135, 155, 165, 175, 185 final weight took 3 attempts but finally locked it out
C: 4 + 3
D: 5 + 8
E: 100 DU
A: 115, 135, 155
ReplyDelete* Could've gone higher, but just working on speed and position.
B: 135, 155, 65, 75, 85
* Push press felt strong.
C: 5 + 3 (123 total)
* Felt good, thought I kept a consistent pace. Cleans felt good and I don't think I missed a box jump.
D: 5 + 12 (132 total)
* Deadlifts felt easy and quick, and went 10/5 on the wall balls each set.
E: 100 total DU
* DU felt a lot better today. Went unbroken on the first 2 sets and went 15/10 on the last 2. Burpees were good kept em fast.
A. I warmed up with the bar to get a feel for this movement. I then did my three sets of three at 50#, 70#, and 100#.
ReplyDeleteB. Used 80#, 90#, 100#, 110#, 120#. 120# was a PR for me for both my push press and push jerk!!
C. I used the prescribed weight for the cleans and made it through it, I was really excited to move that much weight! I did 3+5 rounds.
D. I used prescribed weight again. Dead lifts left light. I was able to about half of my wall balls to the 10' mark! I did 3+12 rounds.
E. I finished 3 full sets of DU (75 total).
A: 50lbs-90lbs. It was my first time racking from the back. Liked leaning a new skill.
ReplyDeleteB: 70lbs-100lbs. My footing is getting better with all the practice.
C: 4+1 90lbs on the cleans. Still having problems with making contact with the bar on my thighs. Need to work on being comfortable with jump downs.
D: 3 rounds. Had a hard time making contact on the wall with the ball. There were many no reps because of that.
E: 92 DU.
A: 50-90lbs. Found this a little easier then it sounded.
ReplyDeleteB: 70-90lbs. Attempted 100 but I could not push press it.
C: 4 + 8 with 80lbs on the cleans. Probably should have gone a little heavier on the cleans. Box Jumps were a little faster than the past.
D: 2 + 18: HATE WALL BALLS AT 10 FT WITH 15LBS BALL. Was not able to link my wall balls because of the height.
E: 100 DU (4 rounds) Could have gone faster on the burpees but I was really tired.
A) 60-70# kept it very light
ReplyDeleteB) 70 to 90# (I need to work a lot on push press)
C)3+4 105# got a bit heavy towards the end...jumped down on my box jumps which felt pretty awesome.
D) 4+5 DL super easy. WB harder with that extra foot!
E) Ugh only 58 DU.
A. Worked up to 100#
ReplyDeleteB. worked up to 135#
C. 4+11
D. 3+11
E. 88 du
A. Went up to 155. These for me were easier then front rack jerks. I felt I dropped lower and wider. My stability was better as well. Will remember to use these when able.
ReplyDeleteB. Went up to 185. The last jerk was a bit of a struggle due to my mobility. Though it's gotten better, not where it needs to be.
C. 4+5
D. 5
E. 125 DU.