Work up to 1RM C&J:
45x5, 95x5, 135x5, 155, 165, 175, 180, 185 (fail x 4), 185 (new PR)
Work up to 1RM Box Jump:
35, 36, 38, 40, 42, 44, 46, 48, 50 (tied PR)
DH Pull-ups: 3x10
Showing posts with label clean and jerk. Show all posts
Showing posts with label clean and jerk. Show all posts
20100412
20100410
Grace
Crossfit Benchmark Workout - Grace
30 Clean & Jerk for time @ 135
---------------------
Time: 4:46
This was hard, but in a different way than I thought it would be. My legs were smoked by the end, because I was using a split jerk. As usual, it was the overhead (jerk) that killed me. I did power cleans for the majority, dropping into a little bit of a squat as I fatigued. I really had to push to get it up at first, but I switched to a split jerk and it made it a bit easier. If anything it was good practice for the split jerk, which I could use some work on anyways. I felt a lot more stable dropping into it as I progressed through the workout
30 Clean & Jerk for time @ 135
---------------------
Time: 4:46
This was hard, but in a different way than I thought it would be. My legs were smoked by the end, because I was using a split jerk. As usual, it was the overhead (jerk) that killed me. I did power cleans for the majority, dropping into a little bit of a squat as I fatigued. I really had to push to get it up at first, but I switched to a split jerk and it made it a bit easier. If anything it was good practice for the split jerk, which I could use some work on anyways. I felt a lot more stable dropping into it as I progressed through the workout
20100324
Clean & Jerk, Hamstring Death
1. Jog 800m, CFWU, ROM Drills
2. Strength/Skills: Clean & Jerk
3. For time:
100 Back Extensions
200M Sprint
100 Box Jumps 30″
200M Sprint
----------------
1. rx'd. Adding the Armstrong pull-up program to my warm-up for a couple weeks. Today was 3 sets at normal grip, 3 narrow grip (underhand), 3 wide grip. Sets of 7
2. rx'd. 6x3 @ 95#. Strictly working on form, only using ~50% of 1rm
3. 9:20, using 36" box. This was brutal. The run after the back extensions felt like I was trying to control my fall. My hamstrings would barely move to pick my feet up. The box jumps weren't quite as hard as I was expecting, but I would have liked to get them done a little quicker. Need to work on chaining them together better, all I could get was one at a time, with a couple doubles.
2. Strength/Skills: Clean & Jerk
3. For time:
100 Back Extensions
200M Sprint
100 Box Jumps 30″
200M Sprint
----------------
1. rx'd. Adding the Armstrong pull-up program to my warm-up for a couple weeks. Today was 3 sets at normal grip, 3 narrow grip (underhand), 3 wide grip. Sets of 7
2. rx'd. 6x3 @ 95#. Strictly working on form, only using ~50% of 1rm
3. 9:20, using 36" box. This was brutal. The run after the back extensions felt like I was trying to control my fall. My hamstrings would barely move to pick my feet up. The box jumps weren't quite as hard as I was expecting, but I would have liked to get them done a little quicker. Need to work on chaining them together better, all I could get was one at a time, with a couple doubles.
20100201
Push Jerk, C&J, 400m
1. Warm-up: Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
2. Work up to 1rm Push Jerk
3. AMRAP 20 minutes: 15 C&J (95#), 400m
4. 4 x 10 GHD sit-ups, 20 push-ups
1. 75, 85, 95
2. 1rm = 155
3. 5 rounds
4. rx'd
Shoulders were dead. Wasn't initially planning on doing this met-con, or I wouldn't have done all the bear reps and the push jerk. Oh well, still got a solid workout in
2. Work up to 1rm Push Jerk
3. AMRAP 20 minutes: 15 C&J (95#), 400m
4. 4 x 10 GHD sit-ups, 20 push-ups
1. 75, 85, 95
2. 1rm = 155
3. 5 rounds
4. rx'd
Shoulders were dead. Wasn't initially planning on doing this met-con, or I wouldn't have done all the bear reps and the push jerk. Oh well, still got a solid workout in
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