Monday Workout: Jerk Complex, Pistols, and Bridge / L-Hang

Strength

Shoulder Press + Push Press + Push Jerk; EMOTM x 7

Pistol @ 30X2; 5-5-5 per leg; rest 1 min btwn sets

WOD

AMRAP in 7 min:

Notes

  • Push jerk only; no split jerk yet.
  • Use bands, boxes, bodyweight, and / or kettlebells for the pistols.
  • Bridge push-ups can be scaled down to static holds or scaled up to one-leg.

22 Comments on “Monday Workout: Jerk Complex, Pistols, and Bridge / L-Hang

  1. I didn’t do a very good job remembering count on the EMOTM, but something like: 57,57,67,67,67,72,72 or something like that.

    Pistols to a 12” box with 20kg bumpers on top.

    WOD: something like 6 or 7 rounds. Terrible push up form.

  2. Jerk complex: 60 kg
    Pistols: 13#, 26#, 26#
    WOD: 5 rounds + 4 push-ups (one-leg bridge push-ups)

  3. Jerk complex: 57×2, 67×3, 72×2
    Pistols: BW, 10#, 15#
    WOD: 5 rds + 5 BPUs Rx

  4. Jerk: 115
    Wod @ work:

    3 rds with 3 mins rest b/w:

    5 squat cleans @ 135
    10 burpees
    15 cal row

    1:31, 1:35, 1:29

  5. jerk complex: 77×4, 82×1 – thanks for the motivation, kim
    pistols: uh. with the pole. severely.
    wod: 6 seconds short of 7 rounds; mostly one legged bridge pushups and mostly contracted knee hangs

    • er. yes that would be 77×6, 82×1 on the jerk complex. can’t count.

  6. Complex: 77 x 4, 82 x 3
    Pistols: left leg with bar, right leg with band
    WOD: 4 rnds of bridge attempts and 1 leg hangs
    So yeah, just when you think your shoulder flexibility is improving something like this comes along to remind you how far you still have to go :)

  7. Complex: 55 (2), 65(5)
    Pistols: red band
    WOD: 6 rds + 4 BPUs (mostly rx hangs)

  8. Complex: 77, 82, 82, 84, 84, 89, 89
    Pistols: to 18″ box, to 12″ box + 25# plate x 2
    WOD: 5 rds + 5 bpu (1st round Rx, rest 1 leg hangs)
    Took time and tried to get full range of motion of bridge push ups. Felt like back flexibility was limiting factor, not shoulders…

  9. Complex: 67 x 3; 72 x 4
    Pistols: band assist
    WOD: 6 rds + 5 bpu

  10. Complex – 135#
    Pistols – bodyweight, not quite FROM
    WOD – 4 rds + 5 bpu Rx? tried hard to stretch and lock out arms

  11. A: Up to 135 but down to 125, 120 on final ones
    B: BW after a ton of hip flexor stretching
    C: 6 +4… lost the L on the last one, both feet on ground on BPU

  12. Complex: 89#
    Pistols: on the box
    WOD: I have almost no idea… 4 or 5 rounds, but I failed and had to switch to pushups, and my L was a 4.

  13. 135
    pistols on a box
    sub’d bp @ 175 for that backwards pushup bridge thing; 10,9,8,7,6 reps (5 rounds)

  14. push/jerk complex: 155#
    pistols: BW (various attempts: floor, box, etc)
    wod: no idea, and not Rx (hurt back during bridge, so subbed regular pushups)

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