1.) Clean & Jerk Bar Complex
10 x 1 rep @ 155 (1 rep every 2 min)
- Power Clean
- Squat Clean
- Push Jerk
- Split Jerk
Felt good considering I haven’t been on the barbell in weeks. I’ll take it!
3 position clean & jerk + AMRAP
1. Strength
10 x 3 position Clean & Jerk [climbing]
- high hang squat clean (hips)
- low hang squat clean (just below knees)
- squat clean (from the ground)
- split jerk
Result:
- 135
- 155
- 160
- 165
- 170
- 175
- 180
- 185 (push out)
- 190 (push out)
- 195 (push out)
Really pleased with this. Turns out 10 sets of climbing weights covers a lot of ground. Glad I started light, because 195 was closed to my max when I was fatigued at the end there. Felt strong though and still went touch & go.
My split jerk is really bad. The last three sets where a small push-out on the jerk.
2. Conditioning
7 minute AMRAP
- 10 Thrusters [65]
- 5 bar facing burpees
- 10 Hang Power Snatch [65]
- 5 bar facing burpees
Result: 2 rounds even. I finished round 2 with 20 seconds remaining, but my back was toast.
This was tough. Thrusters and burpees are my two worst exercises for conditioning. I should come back to this WOD and scale it down so I can keep moving better (and not after a strength WOD).
PR Monday
1.) Strength: Jerks
Work up to a 3 rep max: Push Press
- 155
Work up to a 2 rep max: Push Jerk
- 185
Work up to a 1 rep max: Split Jerk
- 205 (PR I think)
2.) Front Squat
Work up to a 3 rep max:
- 245
Form didn’t feel great on this. Felt like I ascended a bit too fast. Maybe should’ve stuck with 235. Pretty happy with that lift though.
3.) Conditioning
10 minute AMRAP:
- 5 toes-to-bar
- 10 push ups
- 15 squats
Result: 6 rounds + 10 push-ups
Then I did the 15 squats and finished round 7 at 10:18
This felt pretty good overall. I flew through all the squats which was great. Push ups were slow, but I haven’t done that many push ups in a WOD in a long time. Toes to bar I also haven’t done Rx’ed in a long time. I had to go 1 rep at a time and kip, but I got them done.
Great day. Lots of PRs.
Complex & Strength Session
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 165 (1 rep every 2 min)
- Power Clean
- Squat Clean
- Push Jerk
- Split Jerk
This was a good weight. Midline was fatigued on the last three big time. My push-jerk is the weakest part of this. Also need to clean up the form (been too long since I did these).
2.) Front Squats
5-5-5 climbing
- 185
- 205
- 225
These felt way better then I expected. I started at 185 b/c my legs were so shot from the bar complex, but I powered through them. 205 felt solid and strong. 225 felt like I just squeaked in in with tolerable form :).
Pleased with these results.
Bar Complex; OHS Squat + Box Jump Overs
1.) Bar Complex: Clean & Jerk
Work up to a heavy complex of:
- Power Clean
- Hang Squat Clean
- Push Jerk
- Split Jerk
Result: 155, 165, 175, 185
I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.
2.) Conditioning
10 minute AMRAP
- Overhead Squats [75]
- Box Jump Overs [20″]
Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)
Result: Completed the round of 12 reps + 3 reps OHS on the next round.
After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.
I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).
Core Meltdown
1.) Clean & Jerk Complex
This is a bar complex so each rep is right after the next.
- 1 x Power Clean
- 1 x Squat Clean
- 1 x Push Jerk
- 1 x Split Jerk
Result: 195
Didn’t feel great on this. The power cleans didn’t feel super comfortable, and my jerk needs a lot of technique work. Please to get to 195 since 200 is my 1RM.
2.) Front Squats (with pause)
Work up to heavy 1 rep max. Pause 3 seconds at the bottom of each rep.
Result: 245
Pretty please with this considering that’s (as I remember anyway) also a 1 rep max.
3.) Conditioning
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Rest 1 minute
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Rest 1 minute
2 minutes to complete:
- 20 v-ups
- 20 supermans
- Front squats [135] (as many reps as possible in time remaining)
Result: (per round)
- 11 x front squat
- 10 x front squat
- 8 x front squat
Notes: This was fun. I tried to focus on doing good v-ups and supermans even though it was tempting to rush through it. My core was gassed after the first round. Pretty please with the number of front squats I was able to crank out with this core workout.
