Front Squat + Jerk Complex
3 x (5 Front Squats + 1 Jerk)
Perform 3 sets of the complex, heavier than last week.
Post loads to comments.
Exposure 3 of 8
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AMRAP 8 Minutes:
4 Power Snatches 155/105
3 Overhead Squats 155/105
2 Muscle-Ups
The barbell weight should be medium-heavy for you. Scale the Muscle-Ups to Jumping Muscle-Ups if you’re stable on the low rings and have a few Ring Dips, or to 8 Ring Dips, or to 12 Push Ups.
Post rounds, reps, and Rx to comments.
“Katie runs faster than I can skate,” Coach David said right after this photo was taken
Next Sunday: STARTING STRENGTH PROGRAM TOTAL at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, December 17th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Yesterday’s Results Board: Partner WODs
What Is Pain and Why Do We Experience It? Girls Gone Strong
What Is It Like to Be a Bee? Atlas Obscura
“More photo quotes please” -From the person you just read the PQOD
Hi! What’s the AG workout today? Thanks!
AG
A.
2-3 sets @Z1 effort
5 ea weighted split stance RDL
5 ea DB high pull@3012
:20 supinated L hang
B. Kipping toes to bar Practice
kip swing
kip swing with knee raise
kip swing with leg raise increasing range of motion/keeping rhythm
toes to bar
C. 5 sets @80-90% SE
5-8 TTB (scale from above)
10 burpees
12/9 cal Row
rest walk 1:1
8:00am Short Circuit with Fox
I suck at forward lunges. That just will always be the case because my left knee has been tender since I turned 5. The metcon today was a nightmare because it was more sled pushes, which my quads were still dead from strong fit the day before. I think knowing I was in for a bit of pain made Fox literally smile. Left this class and was gassed, and here is where my mistake was. I should have taken a break before the next class, and properly refueled.
9:00am with Foxes
My front squats at 125 were garbage, and my jerks had nothing under them. This is where I knew I fucked up. I ran to the front desk and got a drink and a bar, but from having done marathons, I knew this was too late. Refuel before you feel like you need to refuel. It takes too long for that fuel to enter your system to be of use. I should have taken a break. Next week I won’t do that. METCON wasn’t too bad. I focused more on snapping the power snatches, and I felt like I did maybe 3 clean snatches, where I felt like I was under the bar and not moving the bar. Those felt crazy good.
Now I’m doing a Halloween marathon at home because it’s Christmas time.
10 AM w/Fockers (Fox/Snickers)
Worked up to 143 on the FSQ, with sets of 33×3 Cuban press instead of jerk. I did one set at 43 and discovered I had a lot of trouble turning over the bar!
Then modified the crap out of the WOD:
4 power cleans 65#
3 OHS 65#
12 pushups
2 pushups shy of 4 rounds. Thanks to Lauren for encouraging me to try power cleans. I have not Oly lifted since hurting my neck and I figured snatching was a bad idea, but I didn’t think about how cleans could be OK where snatches are not. My neck did feel a little stiff after this WOD, but I think that mostly had to do with the pushups, not the clean or the OHS (which I did by cleaning the bar up, push pressing it just enough to get it onto my back, and then push pressing it up from behind the neck w/snatch width grip).
Maybe will try cleaning on snatch days instead of deadlifting on snatch days for the remainder of the cycle.
8 AM with Jess.
worked up to 130# on the fsq/jerk complex.
way harder than I expect (2 weeks in a row!)- great
tip from Jess on trying to get the intensity back for the jerk.
Metcon:
snatches and OHS @ 95#
2 rounds of lousy ring dips, switched to pushups
4 rounds + 5 pushups.
really fun metcon.
5×5 sotts press @15# cashout.
And thanks for bringing my sweatpants back!
Sunday
Strength Cycle
LBBS 290x3x3 – 3s felt great, other than a little off balance on the first rep.
Bench 192.5x5x3 – still moving well.
BBRow 135x9x3
Then…
Split jerk 135x3x2 165x3x2 185x2x2 205x1x2 225F – just kept moving.
Bicep curls 35x9x3
Saturday
Short Circuit (fun!) then AR, with some ski erg intervals, double under practice, and weighted sit-ups in between.
Friday Strength Cycle
LBBS (paused) 225x4x4
Press 142.5x4x4 – this is getting *real*
Chin ups 4, 3 sets of 3 (w/ 10lbs)
2pm AG with Keith
A) 3 sets:
5e RDL – 20# dumbbells
5e high pull @3012 tempo
:20 supinated L hang —-this felt very awkward and useful. I’m going to try to do this before classes.
B) kipping t2b practice. So glad I came for this; super super helpful. I was successfully doing some good kipping leg raises by the end of this, which is more than I’ve been able to do in class. Really helpful pointers from Allie too (thanks!).
C) 5 sets:
6 t2b scale (I did knee raises first two rounds and leg raises the remaining 3)
10 burpees
9 cal row
Rest walk 1:1
Best round was my last by 11 seconds @1:40; worst was 2nd at 2:01. The last round, I pushed through burpees in 5-5 without whining in my head because everyone was watching because I’m slow. Excellent motivation. Going to try imagining that slight peer pressure for future burpees.
Pulls were particularly good— the metcon last week with :30 max pulls Definitely made me feel more confident about sprinting to 9 in about that time.
5 FSQ + Jerk: 133 x 3
Last jerk felt the best. Adjusting elbows helped quite a bit.
WOD: 3 rounds + 2
Rx weight, scaled to 5 ring dips. Power snatches regressing a bit (whoa starfish), but felt good to do some heavy OHS.
Saturday STRONGFIT!!!
Worked up to…
45 sec overhead holds with 45# DBs
315 x 3 Deadlift
100′ sled push with 115# on the sled
Saturday accessory work…
4RNFT:
5 strict pull-ups (5, 4-1 x 3, 3-2)
3 wall walks
250m Row
4RNFT:
10 alternating pistols
10 wallballs (20# ball, 9ft)
FSQT+jerk done at 103#
A little narrow on my jerk stance
WOD: 6+1 @63# with jumping RMU
Cycling irritates my thumb (learned that after Isabel the other week) so decided to keep it light. Did the first three rounds unbroken in 2:30 then my heart rate jacked up and I took MANY breaks…to get chalk, to get a white board, to breath, etc. haha. Did the first four rounds unbroken then did 3-1 on the snatches. I usually do OHS with a slightly narrower grip and clean the bar instead of snatching it so these were really tough on my wrists. Wish I had a little more drive but haven’t worked out since Wed and was sick with a fever Thurs and Fri so that’s what I could manage to do today 🙂 Skipped AG to not push myself too hard but feeling back to normal now so wish I had stayed.