Split Jerk

Load it Up

Feeling a little beat up after yesterday. In to the gym after my chiro appointment.

1 Snatch + 1 Hang Snatch + 1 TnG Snatch

Use straps and work up to a daily max.

2 sets 2×45#
2 sets 95
115
135
155
165
175
185 – missed final rep
190 – missed the hang snatch
185 – missed final rep

No issues getting it overhead, but I’m just forward enough that I lose it or I put so much into the bar that it crashes on me and I can’t stabilize. Wish I could figure out a fix.

1 Clean + 1 Front Squat + 2 Jerks

Work up to a daily max.

135#
185
215
235
255
265

Wasn’t expecting much out of this today and wasn’t sure how dropping the bar back into the rack position would feel. Really happy with the results.

Deadlift

Work up to a heavy 2×5.

5×132#
5×222
5×292
5×342
5×382
5×402

We had a mix of kilos and pounds on the bar. Silly. I haven’t pulled anything big in a really long time so was happy to be able to hit over 400.

Conditioning

3 Rounds

60 DU
15 American KBS (53#)
60 DU
5 Power Cleans (225#)

I would have never picked 225 on my own for this workout, but thought it was doable with power cleans being a strength for me. Got through the first 2 sets of dubs unbroken and finished round 1 at 3:11. Started missing double unders so the other 2 rounds slowed. I did start picking up the bar sooner after each power clean during rounds 2 and 3. I was spending a fair bit of time putting on a belt for the cleans, but I need to keep my back from acting up. The swings were like a rest period with the way I do a slight pause at the top. Finished in 10:23.

I’m feeling really good and “enjoying” this programming, even after only 7 workout days so far. My recovery after finishing a metcon is night and day compared to just 3 weeks ago when I could barely stand up without getting dizzy. #HybridAF

Triples

Upper body is still a little sore. Hit the gym at 5pm.

Clean & Jerk

Find a daily 3RM.

3×45#
3×95
3×135
3×165
3×195
3×225
3×245
3×260

Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.

Clean Pull

Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.

3×285#
3×305
3×320
3×330

Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.

Another 3RM for the day!

3×205#
3×235
3×265

I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.

Conditioning

10 C&J (170#)
20 Burpees over the Bar (lateral)
30 Box Jump Overs (24″)

We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.

This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.

Dip Commitment

Feeling lazy and tired today. Body feels beat up from the class met-cons yesterday too. Out in the garage after the Lions game.

Split Jerk

5×45#
3×95
3×135
2×165
1×195
1×215
EMOM
- 5x1x235
- 5x1x250
- 5x1x265
Heavy Single
- 1×275
- Miss 285

I gave up during the dip on the first attempt with 265, but racked it right back up and nailed it. Mental games! Nice to still be able to go up after so many heavy singles in the EMOM.

Push Press

5x3x205#

Back Squat Jump

3x3x95#

Skipped out on the ab work. Happy to still get in a pretty solid session feeling tired.

Little Lifting

Went in for the 4:30 class, but was there early so got in my lifting instead of doing front squats with class.

Split Jerk

5x20kg
5×40
3×60
2×75
1×85
1×92
1×97
EMOM
- 5x1x102

Felt like I needed to crack my back in one spot and I just could not get it.

Push Press

3x3x87kg

Couldn’t believe that was it for the lifting today. Deload week is kind of nice.

Conditioning

14:00 EMOM (alt)

15 Wall Balls
10 Bar-facing Burpees

Started getting rough after the 3rd or 4th round because I wasn’t slowing down on the burpees. The rhythm I figured out a few months ago is money!

Midline

4 Rounds

15 Sit-ups
10 Shotguns
20s Plank

Even got in ab work to go with the lifting since it was part of the workout! Finished in 5:59. The shotguns were bothering that spot in my back that wouldn’t release.

Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

5×45#
5×95
3×135
2×165
2×185
1×205
EMOM
- 5x1x225
- 5x1x240
- 5x1x255
Heavy Single
- 1×270
- 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

15 Weighted GHD Sit-ups (parallel, 25# plate)
4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.

Conditioning

5 Rounds

15 Push-ups
30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)

Three Hundo

Back to work this week! I took a couple of rest days to start the week. I did do a 22 minute ROMWOD on Monday though and today I did a 20 minute during lunch. Out in the garage around 4pm

Jerk

5×45#
5×95
3×135
2×165
2×185
2×205
EMOM
- 5x1x215
- 5x1x230
- 5x1x242.5
Heavy Single
- 255
- 265
- 275
- 285
- 300 (PR)

I was working on a shallow dip (still gets deep the heavier the load is) and getting under the bar instead of pressing out too much. The reps were feeling snappy and had no issues with the EMOM, where I started to struggle in the first week of the program and this was heavier. I almost stopped at 275 but it was feeling so good and looked smooth on video that I went again. After 285 I actually loaded 295 on the bar. But said fuck it and threw on the 2.5s. Why go for a PR of less than 2 pounds (133kg or 293+ pounds) when I was so close to that big number. Even after all of the volume it felt so much better than a couple of weeks ago when Alex and I tried. Excited!!

Push Press

2x5x178.75#
3x5x191.25

Squeezed out every last pound of the % by using my fractional washer plates. 🙂 These didn’t crush me either this time around, heavier. Wonder if I’ll be sore again though.

Back Squat Jump

3x3x95#

Midline

5 Sets

20s L-sit (rings with bent knees)
40s Rest

4 Sets

16 K2E with twist (alt)

I will try to get in the next 23 min ROMWOD tonight to make up for yesterday. Could probably use it after throwing my body under so much weight.

Slanted

Did a 20 min ROMWOD this morning before walking 18 holes of golf. Headed out to the garage after 6pm for the 2nd day of the first week of Catalyst OTM.

Split Jerk

5×45#
3×95
3×135
2×165
2×185
EMOM
- 5x1x205
- 5x1x220
- 5x1x235

Started feeling heavy in the last 3 reps. After the set with 135# I went to get the next set of plates to add to the bar and all of a sudden… crash, bounce, boom, bounce, bounce! Scared the shit out of me, I look back, and one side of the bar had fallen off the jerk blocks. Learned to roll it to the back of the blocks after each set due to the slant of the garage floor.

Push Press

5x5x175#

Nice being able to go right into it without needing warm-ups after the jerks. Had the belt out, but didn’t use it at all today.

Back Squat Jump

3x3x95#

Seems like pretty low volume, but no complaints from me. Fun exercise.

Midline

5 Sets

20s L-sit (parallettes with knees bent)
1:00 Rest

I’m so bad at these.

5 Sets

10 K2E with twist (alternating sides)

Was supposed to do 4×12, but felt my grip slipping so stopped at 10, kept there for each set, and decided to add another set to make up the volume. I wore my Bear Komplex grips after the first set. They still need a fair bit of break-in.

Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

5x20kg
5×40
3×60
3×75
3×86
3×92
2×98
2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

3x115kg
3×130
7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

3x20kg
3×40
3×60
2×80
1×90
1×100
1×108
1×115
1×120
1×124
1×128
1×132
Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

10 Weighted GHD Sit-ups (25#)
5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.

Deceiving

Gym time at 10am. Did Crossover Symmetry Activation to get started.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×80
3×85
3×91
3×97
3×102

I think I put on the belt starting with 91 and also started dropping each rep there to save my grip. Catching the clean got a little ugly on the last rep or two, but was able to power everything.

Clean Deadlift

5x80kg
3×97
2×113
1×120
1×130
AMRAP 140

All hook grip, which was no issue until the AMRAP, where it sucked! Could have done a ton more reps if I could hold the bar. Ended up getting 6. Probably should have went with straps on the last set so I could get the work on my legs and low back instead of my grip.

Pause Split Jerk

2x20kg
2×40
2×60
2×75
2×86
2×93
2×98
2×100
2×102
2×104
2×106

Pause 2 seconds in the dip and 2 seconds in the split. Above 90 kilos was feeling really heavy. Did a pretty good job of getting the pause in all of the splits.

Much harder day than it initially looked like “on paper.” Was taking my time and was almost 2 hours by the time I did Crossover Symmetry Iron Scap and left the gym.

Wanted to get in some golf but storms are coming for the afternoon. Will get in the 22 min ROMWOD.

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

2×225#
2×255
2×275
3x5x285
AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.