Split Jerk 1-1-1-1-1-1-1 reps

165, 185, 205, 215, 215, 225 F, 225 PR!!!

I missed 225 the first time… Maybe I didn’t rest long enough, maybe I left my mind get the best of me. Then I got mad… I was determined to get it the second time and I did! New PR!

Day 83 of the Burpee Challenge!!!

Split Jerk 1-1-1-1-1-1-1 reps

115-135-145-155-165-175-185(pr)

Each rep was cleaned first then split jerk
185# is PR for both clean and split jerk

Split Jerk 7x1

100,110,120,130f,125,125,125

then…

Pack:
Complete as many rounds as possible in 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 rds + 5 thrusters + 7 HPCs

Did 10 rds +5 thrusters at 60# last time so I’m happy about this one. Think if I could dump the bar I’d be more comfortable getting under it on the heavy reps.

WU - Stretching, then 10 reps of CFWU x 2, then Burgener warmup, then split jerk 5 @ 70# and 3 @ 85#

Split Jerk 1-1-1-1-1-1-1 reps

80-90-100-110-120-130-130

First time through on this lift, wanted to make sure I was getting the form down…felt good.

Split Jerk 1-1-1-1-1-1-1 reps

135-155-175-205F-175-175-175PR
Each rep was cleaned first.

Also decided to practice muscle-ups. IM SO CLOSE to getting my first one haha!

CFWU
Split Jerk 1-1-1-1-1-1-1

115-135-145-155-165-170f-170f

CFWU.
Nate: 9 rounds in 20 min.
3:1PU.dip
4HSPU
8x30 KB

Swim Day

Pressed for time so I did Tabataish.

Sprint 8x25 on 30 seconds

Ranged between 15-17 seconds.

This felt much easier than the first time I did it.  I should try to mix up my swims more often

Split Jerk 1-1-1-1-1-1-1 reps

65-75-85-95PR-105(f)-100(f)-95PR

PR by 10 pounds from 3/31.  felt good at 95 missed at 105 and dropped to 100 thought it would go easy and a no go did 95 again pretty easy with minimal rest.  who knows likely mental block to hit triple digits.

Split jeerk 1-1-1-1-1-1-1
60 lb

SATURDAY 100821

Puppies
20-15 and 10 rep rounds of:
Burpees - I walked these in and out to protect my foot but get it used to the activity again - First rep or 2 were full push ups then I alternated, left knee down, right knee down, knee push up
Box jumps,12-15 inch box - I scaled down to 4” box again to see how my foot got on
Toes to bar - erm yep first 10 were toes to bar attempts = Toes nowhere near bar, the rest were Knees to Elbows attemps

Done in 19.58 mins

Tough but good - lots of floor staring trying to get oxygen really slowed me down .
Pleased with push ups though good progress I felt and thankfully no pain in foot so far.
I planned to do 2 kstar mobility wods but ran out of time today grrr got lots to catch up on.

09/02/2010

WOD:
“OLYMPIC #1” (my name for it)
20min AMRAP w/ (95#)
5 Thrusters
7 Hang-Cleans
10 SDHP

6rnds

(PR in 02/2010 was 8rnds w/ (75#).  Feeling good about increase in weight and doing it as Rx’d)

Clean&Jerk; Day & Light Run:

part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)
D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

rest 6+ hours

part 2:
Run an easy pace for 25 min - Z1/2

post loads and notes to comments
(take HR avg when on run if possible and post)

Today, pt 2 first again since I won’t quick lift at home early (live in a duplex on base - must accommodate the neighbors sleeping )

pt 2:
4400m in 25:30.6, ended @ HR 168 (no avg) - on the base track
- Didn’t know what the HR zone meant, so ran “easy” which for the 25min, ended up with a higher HR than I really wanted, but I really did feel fine, and recovered very quickly.

pt 1:
A: 235/255/285 - felt awesome here
B: 126x4/135x4/144x4 + 155/175f/175/185f/185 (tie prev PR)/190f - no reason for misses other than technique, since I smoothly met the bar each time and just lost the weight forward at the bottom. Feeling much more fluid here regardless of lack of PR today, and have much more confidence in my clean. Held off on going further as my elbow is still healing.
C: skipped due to elbow not fully healed yet
D: 183 across - no issues.

CFSB/CFFB Hybrid Day 11

Metcon 20 min or less:

CFFB: THURSDAY, 09.02.10: DAILY WOD
In-Season

Complete for time:
21, 15, 9
Squat 225 lbs
Ring Dips

Time as RX’d: 4:32

Kept reminding myself that I’m a “Big Dawg” today.

Split jerk (still recovering from wrist injury, so couldn’t go too heavy)
75-95-115-125-135-145-155

Also, my gym is very fussy about dropped weights, so I can’t push myself to failure.  That sucks, but still a good showing for me.

M/6’1”/211#/37yrs