Trying Jerk Dips

Feeling pretty great. Mid back is a little sore, but not sure why. In for the 10am at CFi and then some extra lifting after class.

Warm-up

  • Bottom Squat Holds
  • Wrist Stretching
  • Rack Position Stretching

Strength

Front Squats

  • 5×45#
  • 3×135#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×275#
  • 3×285#

Felt really good! Would have liked to try another set or two if there had been time.

Conditioning

20:00 AMRAP (Partner)

  • 20 Power Cleans
  • 30 Burpees
  • 40 American KBS

* One person working at a time. Split up reps any way you want.

I paired up with Raymond and we used different equipment. Split up reps for the most part but a few rounds in I started doing more burpees. I used 135# for the cleans and a 53# KB for the swings. We got 4 full rounds plus 20 cleans, 30 burpees, and 6 kettlebell swings. I was sweating more than I can remember in a long time and the weather has shifted to fall, so that was weird.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest

Right into…

4 Rounds

  • 20s Plank
  • 10s Rest

I could not keep up with the hollow rocks for all 8 rounds after doing that workout. Fought hard to get through just the 4.

Weightlifting

Jerk Dips & Split Jerks

  • 5×45#
  • 3×95#
  • 3×125#
  • 3×145#
  • 3×1653
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215#
  • 3×225#

Have seen Catalyst Athletics using the jerk dips with a few of their athletes and figure it would be useful for me to try some in order to reinforce that positioning and body path. I was doing the jerk dip reps and then going right into the first rep of the jerks. They also fatigued my legs a bit, forcing me to think about dropping under the bar, which was much better today.

Felt pretty solid overall and didn’t have any misses. My wrists have built back up too. I didn’t wear wrist wraps at all, but I could start to feel it some in the last few sets. Pretty stoked though. I’ve never hit triples that heavy before.