Split Jerk

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

1,000m at moderate pace (4:43 target, 4:56.7 actual)
3:00 Rest
400m at fast pace (1:42 target, 1:37.1 actual)
3:00 Rest
700m at moderate pace (3:18 target, 3:13.4 actual)
3:00 Rest
300m at fast pace (1:17 target, 1:11.2 actual)
3:00 Rest
600m at moderate pace (2:50 target, 2:47.6 actual)
3:00 Rest
200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4. Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×75
3×79
3×84
3×87
3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

5x100kg
5×115
6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

2x20kg
2×40
2×60
2×70
2×79
2×84
2×89
4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

10/10 Side Bends (53# KB)
20 Hollow Rocks
30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

Finally an Overhead Squat PR

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
3×5 Bar Taps

Overhead Squat

3x5x45#
5×75
3×115
3×135
2×155
2×175
F 195
195
205
215
225 (PR)
235 (PR)

Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.

5x20kg
5×40
3×60
3×75
2×90
100
105
110
115
120
125 (PR)
130 (PR)
133 (PR)

I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.

Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.

Midline

4 Sets

12 Weighted GHD (20#)
10 Parallette Shoot Throughs

Those shoot throughs are fun. Should work those in more often.

Thanksgiving Gainz

Came back from Rogers City this afternoon so I could lift with Alex. Didn’t do much to warm-up other than some bottom squat hold.

Back Squat

10x20kg
5×70 (pauses)
5×100 (pauses)
3×110 (pauses)
3×120 (pauses)
3×130
3×140
3×150
3×155

Just a short second long pause in the hole on those early sets. Lifting kilos I don’t always know what I have on the bar. Quickly got up to the heaviest I’ve had on the bar in a long time. I haven’t had over 305# on my back since July when I did 340 for a single and then a week later tweaked my back during warm-ups. Been a long road back.

The triple at almost 342 pounds is about 3# shy of a 3RM PR. I’ve done 4×340# and 3×345#. I almost stopped after the triple at 150kg but figured I could make one more set with a small jump. Felt good. For a split second after that, I thought about doing some singles like Alex was doing, but I’ll save it for another day. Let my body adjust and build off today.

Split Jerks (behind the neck)

I’ve never really done any substantial weight with theses, but they felt really good once we got going. Bar goes up so smooth. I actually realized I could hold back on my drive because the bar was ending up crashing down on me when I put so much into it.

5x20kg
5×40
3×50
2×70
2×80
2×85
2x2x90
2×95
2×100
2×105

Hang Cleans

5x20kg
5×50
2×55
2×60
2×70
2×80
4x2x85
2×90

These are brutal on the thumbs when you use the Eleiko bar. When you bring the bar back down for the 2nd rep it feels like your thumbs are going to rip off. My second rep in the second set with 85 was rough, but I focused more on my technique and they felt solid after that.

Push Press

5x50kg
5×60
5×70
5×75
5×80
5×85
5×90

Pushed the gas pedal here. 198# on that last set is a PR for a set of 5. All the way up until that set I was taking one rep right into the next one. Surprised me actually after all that other work. Had been lifting 2 hours at this point.

Solid day! It’s a good push for me to lift with Alex.

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

10 PVC Pass-thrus
20 OH Lunges (holding PVC)

Strength

Press From Split

8×45#
4×95#
4×115#
4×125#
4×135#

Couldn’t find a stable position in that last set.

Split Jerk

2×135#
2×175#
2×185#
2×195#
2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

Buy-in: 30 Sit-ups
- Deadlift (225#)
- Wall Ball (20#, 10′)
10-9-8-7-6-5-4-3-2-1
Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

20 Russian Twists (53#)
15s L-sit (knees up)

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.

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.

Quad Squad

My body is yelling at my for going off schedule and not taking a rest day yesterday. Quads and hamstrings are sore. In for the 9am class at CFi.

Warm-up

Crossover Symmetry Activation
Various shoulder stretching
Shoulder Presses
- 10×45#
- 5×95#
- 3×115#

XWOD

5-5-5-5-5-5 Shoulder Press (132.5#)
2-1-2-1-2-1 Explosive Movement
- 2s: Burpee Broad Jump
- 1s: Broad Jump to Height

Final rep on the last 2 sets of shoulder presses was a fight, so I’m glad I added the 2.5#. Turned out perfectly.

Conditioning

8 Rounds

1:00 AMRAP
- 5 Burpees
- 10 Wall Balls
30s Rest

* Continue each 1:00 AMRAP where you left off.

After 2 AMRAPs I had exactly 3 rounds and nearly kept up that same pace. Finished with 11 rounds plus 5 burpees and 1 wall ball, so was only 9 reps shy of getting 3 rounds every 2 AMRAPs.

5 Rounds

25m High Prowler Sprint (90# + 45#)
25m Low Prowler Sprint (90# + 45#)
Rest until 2 other people cycle through

Those low pushes really burn the legs. Good finish to the workout. Been far too long since touching a prowler.

My legs were telling me no, but I wanted to get in some OLY work so headed back to CFi for an afternoon session since tomorrow is going to be a golfing day.

Cleans

2x3x50kg
3x60kg
2x70kg
2x80kg
2x90kg
2x95kg
1x100kg
1x105kg
5x1x108kg

Worked with Alex, so it was kilo plates and ends up being more volume on the way up than I was planning. My goal was 5 singles with 235#, so made it about 238# in the conversion. Made every lift, which is huge for how rough my legs feel. Getting so much more comfortable with the heavy cleans.

Split Jerk

3×95#
2×115#
2x2x135#
2×155#
2×175#
3x2x185#

Trying to work on speed under the bar and footwork. Felt ok, but shoulders are pretty wiped out from the last couple of days so didn’t push it far or heavy. I held a bunch of the 2nd reps overhead for an extra 5 seconds to work on stability.

Midline

5 Rounds NFT

10 GHD Sit-ups (10# bumper on chest)
10 Back Extensions (10# bumper behind head)

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

5:00 Bottom Squat Hold
CS Activation
3 Rounds
- 40 DU
- 1:00 Bottom Squat Hold
10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

2×95#
2×115#
2×135#
2×155#
2×175#
2×195#
2×205#
2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

5×135#
5×205#
3×235#
3×255#
5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

10 GHD Sit-ups (20# vest)
3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

Seated Incline 2-arm DB Curls
Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

Skull Crushers
1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.

60 Day Lifting Challenge – Week 1 Day 5

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

Today is supposed to be a rest day before starting week 2 tomorrow, but the throwdown yesterday forced some reshuffling. I’ll skip the CrossFit stuff they programmed for today since I some metcon work in the competition.

Feeling a little beat up from yesterday. My ass, hamstrings, low back, and shoulders are sore and fatigued.

Warm-up

2:00 Air Dyne

Jerk Balances (Demo Video)

4×75#
4×95#
2×115#
2×125#
2×135#
2×145#
2×155#

Cleans from Below the knee (Demo Video)

2×115#
2×155#
2×195#
6x2x215#

Damn! Those doubles were tough.

Split Jerks

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Tough too, but got through it.

The Rogue jerk blocks worked great. Solid. No movement so you really have to be careful the bar doesn’t mess up your hands when it lands.

Back Squats

2×205#
2×240#
2×270#
LOL @ 290# (see below)
5x2x255#

The 270# reps weren’t very easy so I figured I’d put some blocks under me for 290#. Got it in my head I was going to hit them, so I pretty much stopped at the bottom anticipating it, then couldn’t get moving up with the weight. Took the weights off, got it back on the rack, and went again. Went to bounce out of the hole and hit the blocks this time. Fuck! So I took off the tops (2.25 inches shorter) and then couldn’t stand up the weight on the next try. So I dropped the weight and did a 5×2 instead of the programmed 3x2x290#.

A 5×5 of good mornings were programmed, but I skipped them. I got plenty of low back work in the competition yesterday and the above took plenty long enough. I’m not really sure how I got through everything and made all of the lifts before the squats.

Week 1 is in the books I really liked the programming and can feel some improvements in my lifts. Looking forward to week 2.

Behind The Neck Work

Nasty freezing rain last night. In at 10am with Kevin and Michelle.

Warm-up

3:00 Jump Rope (unbroken)
45# Clean Positions Warm-up

OLY

2 Clean Pulls
1 Power Clean
1 Front Squat

It wasn’t exactly that each time, but always at least those reps.

95-115-135-155-175-185-185-185-185

Strength

Behind the neck Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#
3 @ 155#
4 @ 155#
3 @ 155#

Behind the neck Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
2 @ 195#
2 @ 205#

I’m still really hesitant bringing heavy loads down to my back, but got more comfortable today due to the number of reps between the jerks and push presses. Felt pretty good about the weight, so decided to shoot for a front rack push press PR.

Push Press

225# (PR)
F @ 235#
230# (PR)

Beats my old 215# PR. I missed 235# because it was too far out front. Concentrated on a big leg drink and getting the bar back as fast as possible with 230#.

Gymnastics

After an hour of OH work, why not burn the shoulders some more, right? Did 3 handstand holds facing the wall with a wall walk to get in place. The goal was 1:00, but had to drop after 40 seconds on the second one. Held on for it on the 3rd though. We rested 2:00 between each one.