Push Jerks


Warmup:

250m Row 3:00

Shoulder Press Snatch Grip Behind the neck with PVC 10 x 3
Shoulder Press with PVC 10 x 2

Air Squats

Workout:

Push Jerks

45lbs x 10
75 x 2
95 x 2
115 x 2
125 x 2
145 x 1
155 x 1
165 x 1
185 x 1 PR (for Jerk)
200 F
200 F
195 x 1 (Push Press) had to use arms to press out, so not a Jerk… however a PushPress PR!

Oh so close to that 200lb milestone… just the thought of putting 200lbs over my head a year ago was laughable… but now is very close to attainable!

Penny did a “Met-Con” workout for time.
Pullups and 250m Rows
21 Pullups (Black Band)
250m Row
15 Pullups (Black Band)
250m Row
9 Pullups (Black Band)
250m Row

Time: 8:05

Penny really laid it all out for the final row and was 1 second off of her PR for 250m… even as the final leg of her met-con… WOW!

Push Press or Jerk and Overhead Squat


Warmup:

Row 5 minutes; 960 meters
Handstand Pushups Assisted x 3
Overhead Squats x 10 (pvc)
Shoulder Presses, Behind the neck  10 x 2
Pullups (green band) x 10

Workout:

Bob -Push Jerks and Overhead Squat Combinations
45# x 3, 55 x 3, 65 x 3, 95 x 3, 125 x 1, 135, 140, 145F, 155PR

Penny -Push Presses and Overhead Squat Combinations
45# x 3, 50 x 3, 55 x 3, 65 x 3, 75 x 1, 85, 95F, 85PR

Penny -Back Squats
125 x 2, 145 x 3 PR

I was happy that I was able to Push Jerk the weight on all the reps all the way up to my OHS PR without needing to Push Press

Shoulder Work


Warmup:

Row 250m x 4 with 30 second rest intervals

Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press

Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95

Workout:

Overhead Squat 95, 105, 115, 125, 132#/60kg PR

Continuing to progress my shoulder strength.  In March I couldn’t OHS an empty bar without dropping it due to poor flexibility.  Stuck doing PVC for quite a while.  Haven’t tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept.

Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this and previous attempt. Satisfied with a 132lb PR!  Coach’s patience and skills work is paying off!

http://www.vimeo.com/7743600

 

Hang Power Clean & Jerks


Warmup:

Row, GHD, Clean & Jerk PVC progression

Workout:

Hamstrings still sore from intro back to GHD yesterday.  Lot’s of lung congestion still.  Decided to do hang power clean & jerks…. Reps 30. (Did not start from the deadlift position).

On overhead movements, I have to push the weights up between the basement trusses.  Kept shifting position during the cleans and jerks, so I kept bouncing the plates off the trusses… kept knocking me off balance.

Time: 2:49

Was coughing up a lung from all the jumping up and down… shook a lot of phlegm loose….  ugh…

Last time I did this one (2/14/09), was from the deadlift position with 65# and was my 3rd CrossFit Foundations class in a time of 8:20.  I think most of my time increase was from using the hang vs deadlift starting position, but I also need to increase the weight now… the jerks weren’t difficult at all at 65#.  I think the jerks should be made to be my limiting factor.

Deadlifts, Hang Power Cleans, Push Jerks


Warmup: 2 rounds

250m Row
10 situps
10 supermans
10 parallette dips
10 Ring Rows with False Grip
10 Overhead Squats with PVC pipe

Skill Development:
Muscleup progression with blue band

Bob’s Workout: DT
3 Rounds (Scaled from 5 rounds)

6 Deadlifts 140# (scaled from 12 reps)
9 Hang Power Cleans 50#
6 Push Jerks 50#

Bob’s Time: 5:55

Time for some shoulder ice now…

Penny’s Workout: DT
3 Rounds (Scaled from 5 rounds)

6 Deadlifts 90# (scaled from 12 reps)
9 Hang Power Cleans 35#
6 Push Jerks 35#

Penny’s Time: 7:02

Push Jerk 1RM


WOD:
Push Jerk (1,1,1,1,1,1,1)

Tried these at home and pretty much sucked.

90, 110, 130, 140, 160F, 150F (partial), 150F

These explosive movements are my bane…. so much to still learn…