Tag: Push Jerk

Back at it

Still a bit tired from the trip. Knew I needed the rest day yesterday though. Went in for the 5:30pm class at CFi. Was good to be back!

Warm-up

  • Foam Rolling
  • Shoulder Stretching

Accessory

  • 100 American KBS (44#)

Did it with two sets (65-35) in 3:39.

Strength

Push Jerks

  • 5×75#
  • 3×110#
  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×235#

I don’t ever remember doing 235# for one even. It’s never been a lift I’ve tried to max out on. I’d done 225# before though. So getting a triple was pretty big.

Conditioning

10 Rounds

  • 1:00 “Cindy”
    • 5 Pull-ups
    • 10 HR Push-ups
    • 15 Air Squats
  • 1:00 Rest

We continued each round where we left off. I ended up with 14 rounds plus 1 pull-up. Push-ups got a little slow and I think I took 2 short breaks somewhere on them. Last summer I did 12 rounds of this exact same workout at SF and my score was 14+1!! I’d say that’s getting fitter. 🙂

Alex was still doing jerks and was at 235#, so I jumped in for some singles. Hit 235# again, then 245#, then 255#, all for PRs. Missed 265# because I wasn’t tight in the middle. Had the weight locked out overhead no problem. So now my push jerk and split jerk are equal. Tells you where I need some technique and confidence work.

The 240 frames per second on the iPhone 6 is pretty sweet!

Like a Monarch

Back spasms throughout the night for the 2nd night in a row. Just feels tight the rest of the day. Tried to get in for a massage today, but got canceled, so might see a chiropractor tomorrow if it doesn’t improve. Otherwise massage on Friday instead. Went in to CFi early with Kevin for a shoulder press XWOD as part of my Smolov Jr. cycle. Did a bit of warming up with the Crossover Symmetry bands, but was pressed for time so not much really. Did sets of 5×45#, 5×95#, and 4×115# shoulder press to lead up to my working sets.

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (127.5#)
  • 2-1-2-1-2-1-2-1 of 5-10-5 Shuttle Drill
    • 2s: 10s rest between each run of the drill
    • 1s: Wearing 20# weight vest

Shoulder presses felt really good.

Midline

We worked on some parallette headstand stability stuff, going from the floor, to upside-down L, to straight body, and back and forth. Pretty fun!

Conditioning

Kevin asked me to come up with something, which is never easy on the spot so early in the morning. 🙂

5 Rounds

  • 6 Push Jerks (135#)
  • 8 Pull-ups
  • 10 Wall Ball Sit-ups (20#)

I kept everything unbroken. When I jumped up on the bar I figured I’d give butterfly pull-ups a shot since I’ve been talking about them and hadn’t tried any since getting the shoulder impingement back in January. I was able to do all 5 sets of 8 unbroken with the butterfly! Kept a nice controlled pace and was able to keep the rhythm going. Finished in 6:01.

10:00 Row (easy)

I kept around a 2:10/500m pace. Went 2,321 meters.

When I got home I did Crossover Symmetry Iron Scap.

Since I didn’t get the massage, I had some time to go out to a track for some running. Went to Heritage but everything is all locked up because they are completely renovating their track. Looks nice from what I could see. They had a sign up telling people to go to White Pine Elementary, so that’s where I went.

IMG_4834.JPG

  • 400m Jog
  • 100m Walk
  • 6 Rounds (skip rest/recovery after the 6th 400m)
    • 400m Run @ mile PR pace
    • 15s Rest
    • 200m Jog (slow recovery)
  • 500m Walk
  • 400m Jog

I ran the 400s in 1:31, 1:32, 1:33, 1:32, 1:31, and 1:31. I wanted to keep them all under 1:35 since I ran just under a 6:20 mile a couple of years ago. Would still love to run a 6 minute mile one of these days.

Show Up

Went to the CFi 9am, but I should have stayed in bed! Didn’t wake up until almost 7:30, which is pretty rare, so I’m a little beat up. But I’m glad I got in for the workout and I’m going to push it a little this week since I’ll be away on vacation next week with a break from weights.

Warm-up

  • Crossover Symmetry Activation
  • Sumo Bottom Squat Holds
  • Hip opener stretches

Strength

Back Squats

  • 5×135#
  • 4×205#
  • 3×245#
  • 6x6x265#

A struggle!

Conditioning

  • 10 Shoulder Presses
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Kevin asked me to come up with something and I had planned on doing this one over the weekend, so figured why not. It’s a lunch time workout done by the CrossFit Level 1 Seminar Staff, which I did over a year ago in 14:03. Rx is 115/75#. I was definitely not feeling it today, but pushed through for a PR in 13:34. The overhead stuff all killed me and I was absolutely dying. Way too much rest between sets of the pressing movements. Front squats were 10-9-6 and I did the back squats without dropping the bar.

I jumped on the rower after catching my breath and did a 2k at a slow pace in 9:52 to flush out my legs.

Some days you just have to show up and do work.

Afternoon break in the garage…

SkiErg
10 Rounds

  • 150m @ recovery pace (~2:53/500m)
  • 150m @ 100%
  • 30s Rest

Total work time was 14:12.5 for the 3,000 meters. Not a terrible workout, which is probably good since I was beat this morning.

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 15/15 Standing Hurdles (forward and backward)
  • 10 Burpees

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×335#
  • 5×355#
  • 5×375#
  • 4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

  • 10/10 x 60#
  • 10/10 x 71#
  • 10/10 x 71#

Conditioning

  • 20 Thrusters (95#)
  • 20 Power Cleans (95#)
  • 20 Shoulder to OH (95#)
  • 20 OHS (95#)
  • 20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

  • 5×10 Reverse Hyper using GHD with green band

Shoulder to Overhead Volume

Almost stayed in bed this morning. I woke up in the middle of the night with sore hands from the rowing and was a little beat. But I hauled my ass in for the 9am to get it done.

Warm-up

  • 20/20 Arm Circles (10 forward, 10 back)
  • 20 Behind the Neck Band Pull Downs
  • 20 Diagonal PVC Pass-thrus
  • 15 HR Push-ups

Strength

Shoulder Press 5×1 @90%+

  • 10×45#
  • 5×95#
  • 3×115#
  • 1×130#
  • 1×135#
  • 1×140#
  • 1×145#
  • 1×150#

Scaling all of my lifts back to make attempts. Hopefully the strength will come back soon.

Accessory

20:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 10 Push Jerks (115#)

I was shaking in the first round of hollow rocks, but hung on and made it through every round without taking any breaks. That gymnastics class is paying off big time. The push jerks were easier than I expected. Was able to go unbroken every round in 15 seconds.

Rest 3:00, then…

Conditioning

7:00

  • 4 Wall Balls every 15s (10′, 20# MB)

We choose from 3-5 to do. 4 was tough and I’m not sure I would have made it with 5. I didn’t drop the ball at all; rested it between my chest and the wall. Total of 112 wall balls.

Rest 1:00, then…

1:00 AMRAP

  • Burpees

Had 10 with 25 seconds left and then put the pedal to the metal to get a total of 19, just a split second shy of getting #20 under the buzzer.

I didn’t realize how much shoulder to overhead work that was.

Better Already

Day 2 doing the 9am.

Warm-up

  • 10 HR Push-ups
  • 20 Air Squats
  • 20 PVC Pass-thrus
  • 10/10 Leg Swings (S-S, F-B)
  • 10 Burpees

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×170#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Little struggle with the last set. Not sure I could have done 200#.

Conditioning

4 Rounds

  • 4×3 C2B Pull-ups
  • 3×3 Deadlifts (165#)
  • 3×2 Hang Power Cleans (165#)
  • 3 Shoulder to Overhead (165#)

Interesting twist with the sets. We could hang on to the bar from movement to movement, but couldn’t do more than the assigned number of reps per exercise at a time. I felt better in this workout than yesterday. Did all push jerks and strung them together in the last two round instead of stopping in the rack after each rep. Finished in 12:32.

Extra

  • 2×5/5 Turkish Get-ups (35# KB)

Went in for open gym around 5:30 for a row workout from NCLab.

  • 500m Moderate
  • Rest 1:00
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate

That adds up to 6,300m. The most I’ve ever rowed was 5,000m in a day, which is pretty terrible when doing it for time. I reset the computer on the rower a bunch of times so I didn’t have to keep track of the rollover meters going into a new round.

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

The hardest part might have been going slow enough during the easy pace. I was under 1:40 for all of the sprints I think and really went close to 100% on some of them. Fun little workout.

Jumped on the Air Dyne (AD6) to do a 1:00 test, but fucked it up because we started with the timers at 0:06 and I forgot to keep going up to 1:06. Still managed to rack up 34 calories even though I slowed down a ton even before stopping early at 1:00. Will try it again next week and should be able to get over 40. I was still shaking from the row actually before doing this.

60 Day Lifting Challenge – Week 5 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Made a quick trip up to Rogers City yesterday to meet my new niece. Jumped on Dad’s Air Dyne before hitting the road back home.

Conditioning

  • 20:00 Air Dyne at 50-60% effort

Kept my RPM just below 60 on the AD2 and finished with 330 calories, which is pretty close since I’ve done 340 in 10 minutes before. Good way to start the day.

Lifted at 3:30 with Alex in the garage.

Warm-up

  • Band pass-thrus
  • 45# Snatch Position Work
  • 75# Muscle Snatches and Snatch Presses

Power Snatch from below knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Felt a little slow and missed the 4th rep at 160#.

Power Clean from below knee & Push Jerk

  • 2×130#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Alex told me to be faster with the push jerks and it really helped.

Front Squat

  • 2×185#
  • 2×225#
  • 6x2x250#

Added in those couple of extra warm-up sets since all of the lifts were power variations. Still took a couple of the 250# sets to start feeling ok with the weight.

Snatch Deadlift

  • 5x2x185#

Even these felt heavy! I hope the extra conditioning I’ve added this week isn’t the cause for my sluggish feel. Maybe it was the quick trip with 5 hours of driving.

60 Day Lifting Challenge – Week 3 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Over to Kevin’s in the afternoon to lift. The Reverse Hypers were programmed for day 5, but he’ll be out of town, so I swapped the seated good mornings from today.

Warm-up

  • Scap work
  • 2:00 Air Dyne
  • 45# Clean Positions
  • 95# Clean Positions

Muscle Clean

  • 3×125#
  • 3x3x135#
  • 3×145#

Power Snatch

  • 2×95#
  • 2×115#
  • 5x1x125#

Power Clean + Push Jerk

  • 2+1×95#
  • 2+1×115#
  • 2+2×145#
  • 5×2+1×175#

Lifts felt solid. Little tight in the left shoulder during push jerks. The power cleans and push jerk were a nice change of pace from the normal clean and jerk.

Reverse Hyper

  • 10×95#
  • 2x5x160#
  • 5×210#
  • 2x5x250#

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

  • 3 @ 105#
  • 3 @ 115#
  • 3 @ 125#

Barbell Complex

  • 2 Hang Power Cleans
  • 2 Front Squats
  • 2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

  • A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
  • B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

  • Odds: 12 DB Bench Press (45# DBs)
  • Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

  • 1:00 Air Dyne (AD2)
  • 10 GHD Sit-ups

Racked up 234 calories on the AD.

A Solid Bro Session

10am bro session with Kevin and Matt. I got a little more sleep last night, so feeling good.

Warm-up

3:00 Air Dyne

OLY

Power Clean warm-up

  • 2 x 2 x 135#
  • 2 x 155#
  • 2 x 175#
  • 2 x 205#

10:00 EMOM

  • 225# Clean

We did a Conga line, but waiting to start the next round on the minute. I did all squat cleans until the last one where I did a power clean. Had one miss around 3 or 4 when the bar was way too far forward, but picked the bar right back up and got it. Tried to remember to keep over the bar in my setup.

Strength

Back Squats

  • 5 x 135#
  • 5 x 225#
  • 2 x 255#
  • 2 x 285#
  • 1 x 305#
  • 1 x 325#
  • 1 x 340# (PR)

The set of 135# never felt so easy and smooth. Cleans were an awesome warm-up. PR is up 5# from the last one a month ago.

WOD

10 Rounds each, alternating people through

  • 3 Deadlifts (175#)
  • 2 Hang Power Cleans (175#)
  • 1 Push Jerk (175#)

Kevin stopped after 5 rounds so then it was just Matt and I going back and forth the 2nd half. Cleans got tough at the end.

Finisher

5 Rounds

  • 50′ High Prowler Sprint (70# sled + 90#)
  • 50′ Low Prowler Sprint (70# sled + 90#)
  • Rest while partner goes

Matt and I did this and I have a little “Fran lung” from it. The last two rounds were pretty horrible.

Did a slow 10:00 on the Air Dyne to flush everything out and cool down.