[youtube=http://www.youtube.com/watch?v=omlrJH0VaFM]
Strength
Push Jerk + Behind-the+Neck Split Jerk + Split Jerk; rest 2 min x 4 sets
Pistol @ 30X2; 3-3-3-3-3; rest 1 min btwn sets
Optional Post-Class Skill Work
For 5 quality rounds, not for time::
- Skin the Cat x 3
- Forward Roll x 3
Notes
- Be careful lowering the bar on the behind-the-neck jerks.
- Aim for slow, controlled movements on the skin the cats and forward rolls.
Jerk Complex: 95×2, 100×2
Pistols: bar assisted
Jerk Complex: 70,75,80,80. Forgot the second jerk was split and did normal BTN
Pistols: 12″ box bodyweight.
Followed by an easy 2 mile run
Jerks: 79×2, 84×2
Pistols: 10, 15, 20, 25, 35#
Jerks: 111, 135, 145, 155
Pistols: pole
Jerks: 99, 104, 111, 116
Pistols to 12″ box with 5k plate (1 rd 20# KB, 2 rds 15#KB, 2 rds bodyweight)
WOD: 3 STC/5 strict pull-ups/5 strict dips per round
jersk: 185, 195, 205, 215
jerks: 79(1), 89(3)
pistols: RB
183#
Down in Vero Beach, FL for my grandfather’s 95th birthday – he is amazing!
On the beach, the Burpee 2k
Run 2K in 100m increments, with 10 burpees done at each stop
19:18
Then when I got home today, in the Walden Garage Gym
3 Rounds of ‘Klepto’
27 Box jumps
20 Burpees
11 squat cleans 145#
14:15
See ya’ll tomorrow!