Wednesday Workout: Jerks, Pistols, and Ring Work

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.

9 thoughts on “Wednesday Workout: Jerks, Pistols, and Ring Work

  1. Jerk Complex: 95×2, 100×2
    Pistols: bar assisted

  2. 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

  3. Jerks: 79×2, 84×2
    Pistols: 10, 15, 20, 25, 35#

  4. Jerks: 111, 135, 145, 155
    Pistols: pole

  5. 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

  6. jersk: 185, 195, 205, 215

  7. jerks: 79(1), 89(3)
    pistols: RB

  8. 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!

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