Tuesday: Deadlift and DB Jerk+Box Jump

Strength

Deadlifts

5-5-5-5-5 
(60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, time is important: 60 seconds between sets)

WOD
4 Rounds
45 seconds on 15 seconds off of for each movement:

  • DB Push Jerk (M-55 W-35)
  • Box Jumps (M-30 W-24)

-In the first 45 seconds, perform as many Push jerks as possible. You have 15 seconds to rest/transition to the box jumps. Each round will be 45 sec of DB jerk+15 sec rest and 45 sec. box jump+15 sec. rest.

Record lowest number of reps completed for each exercise

38 thoughts on “Tuesday: Deadlift and DB Jerk+Box Jump

  1. dl: 185#
    wod: 95@50#. 30″ box

  2. dl: 121#

    wod: 80 @ 30#, 24″ box… second round of bjumps I fell and only got 2 reps 🙁

  3. DL: 157#
    WOD: 87reps @ 45#, 30″ box

  4. DL:111#
    WOD:96reps, 3rds @25#, 1 @20, 18″ box

  5. DL: 176#
    WOD: 11 push jerks @ 35#, 14 box jumps at 30″, total reps 104

  6. DL @111#
    WOD: lowest reps = 9 jerks @30#; 17 box jumps @24″ (total reps = 106)

  7. DL: 185
    WOD: 10/12 rx (low numbers came in 2nd round – I was a little conservative)

  8. DL: 133
    WOD: Lowest rep 11 jerks and 12 box jumps (25#, 24″)

  9. DL: 116#
    WOD: 15/13 (20#, 24″)

  10. DL: 89#
    WOD: no idea on lowest reps, either 71 or 81 total, 20# jerks

  11. DL: 111#
    WOD: 102 total (25#, 24″)

    Didn’t read the bit about recording lowest reps – sorry! Rememberguessing that it was 10 for the push jerks and 13 for the box jumps?

  12. DL: 111#
    WOD: 13/14 (20#, 24″, total reps: 113)

  13. DL: 89#
    WOD: Lowest Reps 14 jerks, 11 Box Jumps (20#/24″)

  14. DL: 199. WOD: 13/14 (45#, 30″)

  15. Took it easy on the DLs to evaluate back and hamstring. Both felt good, so I have that going for me! And way too ambitious on the jerks in the WOD in the first round, which made the rest harder than they should have been.

    DL: 225#
    WOD RX’d: 10/13 – 107 total reps

  16. DL: 101#
    WOD: 14/11 (20#, 24″; total reps: 58/44)

  17. DL – 225

    WOD – 50#/30″
    10/10
    11/11
    11/12
    8/17
    = 90
    tried to pace each round to have 1 more rep, then all out last round.

  18. DL: 155#
    WOD: 16/14, 121 total @30#, 27″

  19. DL on Sunday (worked up to 315#x5)

    Worked up to 2 rep max jerk… 225#

    WOD: 12+16, 12+16, 12+16, 10+16 = 110 RX

  20. 225#
    20 (52# sandbag clean), 15

  21. DL: 133#
    WOD: 15/15 (30″ Box Jump, 30# Push Jerks)

  22. DL@155, Didn’t record total WOD reps. 10/15 lowest for rx BJ, 20# DB

  23. DL: 138
    WOD: 10/13 rx (103 total)

  24. DL:138
    WOD 7 Push Jerk (35#)/ 17 B. Jumps (20 in.)

  25. 247#
    16/20 rx. Total for wod: 152

  26. DL:101
    WOD: 8 DBPJ (20# then 15#), 11 box jumps (16″ – highest jumps in a WOD yet!)

  27. DL: 122
    WOD: 30# push jerks, 24″ box jumps, 81 total reps, no clue what lowest reps were

  28. DL: 111#
    WOD: 26 KB russian swings @ 35#, 16 box jumps (22″)

  29. DL: 160
    WOD: 12/15, 12/16, 12/15, 9/15 (30# db)

  30. DL: 132#
    WOD: 14 push jerks (20#), 13 box jumps (rx).

  31. DL: 59#
    WOD: 13/11 (15#, 22″) (slipped off the box one round, which threw that off. Total reps ~110)

  32. DL: 265#
    WOD: 13/19 (105lb. barbell Push Jerk)

  33. DL: 122#
    WOD: 14/14 (20#, 24#)

  34. DL: 167
    Wod : 16/13, 25″, 25#

  35. DL- Sets of 3 @ 135
    WOD- 28/16, 22/16, 21/16, 20/16 @25# db

  36. Saturday makeup –

    DL 133 (too light?)
    WOD – 12 PJ, 13 BJ, 20# DB (started with 30#, scaled after 1st round)

  37. Saturday…
    DL: 99
    WOD: 10/10 (15#, 20″)

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