Tag: Push Jerk

On the 37th Day

IMG_5926Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.

Warm-up

  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Back Squats

  • 20×45#
  • 8×135#
  • 8×205#
  • 8×255#
  • 8×285#
  • 8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.

Conditioning

E2M 14:00

  • 9 Deadlifts (155#)
  • 6 Hang Power Cleans (155#)
  • 3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

  • 100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

Lunge Sandwich

Squat day 17. Here we go. Warmed up with 100 walking lunges that took 3:58.

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6:00 EMOM
    • 2x5x225#
    • 2x3x255#
    • 2x2x275#

That was a good one. Originally I was going to use 285# for the doubles at the end but the triples were feeling rough with 255 and I wanted to be able to keep good positioning.

Strapped on the 20# weight vest and did 200 more walking lunges at a relaxed pace. Took me 9:14 but still got me sweating.

Wednesday night, so off to CFi in the evening. Warmed up with Crossover Symmetry Activation and then did this little number…

3 Rounds NFT

  • 75 DU
  • 10 Reverse Hypers (260#)
  • 5 Back Extensions (15#, 51X3 tempo)

Did the first two rounds of dubs unbroken and then got 49 in the last round. Those tempo back extensions create such a pump in my low back.

No B.S. Bench Press

Starting a second cycle of the program. Alex and Bryan are joining us this time around.

  • 10×45#
  • 5×135#
  • 5×185#
  • 5x5x205#
  • AMRAP 205# (12)

Starting up 10# over the base number from the previous cycle. It the AMRAP that’s 2 reps more than I got with the 195# last cycle. Excited to see how the extra accessory work I’m adding on Sundays helps out.

Weightlifting

Snatch Balance

  • 5x20kg
  • 2x3x40kg
  • 2x3x50kg

Bringing the weight back down doesn’t feel very good on my shoulders so probably won’t be doing that for snatch work again anytime soon.

Clean Pull + Clean + Push Jerk + Split Jerk

  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 3×1 100kg

The push jerk was an interesting twist in this complex and so was bringing it back down to the rack for the split jerk. No misses.

Finished up with Crossover Symmetry Iron Scap.

Pressing Combo

Did a bunch of yard work yesterday and was feeling pretty beat up from the workout. My body isn’t used to those heavy clean and jerks. Got to bed early for a good night of sleep. My HRV is way down to 93 this morning, but only orange not red. Tomorrow is going to be my “rest” day this week because of plans I have today. Will take it a bit easy in the 9am class today. Out in the garage at 7:30 in the morning. Warmed up with 3:00 Air Dyne (1.42km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×175#
  • 5×205#
  • 5×225#
  • 5×245#
  • 5×265#

Had to fight a little and concentrate on positions. Not so much that I felt compromised though. Wore a belt for the last 2 sets.

Body lies so much. Last rep felt much tougher than the video shows. Happy to be keeping pretty good positions throughout the set.

In for the 9am class…

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Accessory

5 Rounds

  • 30s Air Squats
  • 30s Rest

I got 24-26-27-28-29 for a total of 134. Burned, but pretty good.

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 95#
  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#

Fun complex to get in extra work with the weight.

Conditioning

7:00 AMRAP

  • 7 Deadlifts (135#)
  • 14 Wall Balls (20#, 10′)

Didn’t step on the gas and kept the load light. Did 6 rounds plus 7 deadlifts and 4 wall balls. 8+ is doable.

Did Crossover Symmetry Iron Scap and the back/leg stretches before taking off. I’m interested to see what my HRV will end up being tomorrow. The front squats weren’t actually too far off the most I’ve done for a set of 5 and the pressing complex was pretty heavy, but I only went about 80% at the metcon.

Feeling Some Shoulders

My shoulders feel beat up and seems like some sort of impingement in the left one that has been creeping up over the last few weeks. Went in for the 10am class.

Warm-up

  • Bottom Squat Hold
  • Ankle stretching
  • PVC pass-thrus
  • Shoulder stretching

Strength

Push Jerk

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×245#

Conditioning

20:00 Partner Workout

  • Buy-in: 200 American KBS (53#)
  • AMRAP – each do an entire round and then rest
    • 3 Power Cleans (115#)
    • 7 Push Jerks (115#)
    • 9 Deadlifts (115#)

Teamed up with Bryan. We alternated sets of 15 kettlebell swings and then each had a set of 10 at the end. We kept a steady pace on the bar and got 10 rounds each, plus I got 3 cleans before time ran out. The load was good and allowed us to keep the gas on. When the clean weight is lighter like this I’m starting to work on going right from the front rack to the ground instead of making that slight pause back at the thigh on the way down.

Felt like hitting some more jerks after trying to help some folks with muscle-ups.

More Strength

Push Jerk

  • 2×205#
  • 2×225#
  • 2×245#
  • 1×255# (PR match)

For some reason I thought I’d done 260 or 265 before or I would have added more weight to set a PR. Oh well. Strength is there for the jerks, just need confidence and technique work for my split. Definitely going to become a priority once the Open is over and I take a couple of easy weeks to heal up some of this lingering stuff I’m dealing with.

Hit some intervals around 5.

Ski Erg

This was a Hinshaw rowing working, but easily adapted to ski.

4 Rounds

  • 500m (2:02.4 pace target)
  • 1:00 Rest
  • 300m (1:54 pace target)
  • 3:00 rest

My times on the 500s were 2:02.2, 2:03.7, 2:01.6, and 2:01.4. I messed up in the 2nd round thinking I had to be under a 2:04. The 300s were 1:08.4, 1:08.3, 1:08.2, and 1:08.1. Not very hard to hit those paces and I don’t have a true 2k PR, so I based the paces off something 20 seconds faster than I’ve done.

Did Crossover Symmetry Recovery after and one of the bands snapped on my ghetto system!

  

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

Arm Dominant Cleans

Warm-up

  • Bottom Squat Hold
  • 500m Row – 2:08

Strength

Good Mornings

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×145#
  • 3x5x155#

No back squats for me. 😦

Accessory

5 Sets

  • 8 Strict Ring Dips
  • 20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.

Conditioning

3 Rounds

  • 15 Bar-facing Burpees
  • 1 Round “DT”
    • 12 Deadlifts (155#)
    • 9 Hang Power Cleans (155#)
    • 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

  • 2,000m Row (9:13.5)

Retest 12.3

Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.

Warm-up

  • 3 Rounds
    • 250m Row
    • 10 Reverse Hypers (210#)
  • 5×45# Muscle Snatch
  • 5×95# Snatch
  • 3×115# Snatch

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.

Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.

Accessory

7 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • 60-90s Rest

Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.

More Conditioning

CrossFit Open 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to Overhead (115#)
  • 9 T2B

Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.

Accessory

2 Sets

  • 30 Shoulder Taps

Shoulders were pretty beat up.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

  • 3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

  • Thrusters (95#)
  • C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

  • 2 Rounds
    • 5 Push Jerks (115#)
    • 10 Deadlifts (115#)
    • 15 Box Jumps (24″)
  • 2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.

Warm-up

  • 500m Row (2:02)
  • Bottom Squat Hold

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×255#
  • 5×265#
  • 5×280#
  • 5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.

Conditioning

DT-th“DT”
5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.