Push Jerks


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


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


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


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


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


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!



Hang Power Clean & Jerks


Row, GHD, Clean & Jerk PVC progression


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

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…