#push jerk

[petergetsfit]

5/18/17

GUESS WHO’S BACK. BACK TO CFSBK. WAHOO.

EVERY 90 SECONDS FOR TEN ROUNDS, FOR WEIGHT:

Clean High Pull

Mid-Hang Clean

Push Jerk

Split Jerk

RESULT: Worked up to 155lbs on the complex. Felt great.

FOR TIME, 30-20-10 REPS:

Kettlebell Swings (white bell, can’t remember the poundage)

Box Jumps

Burpees

RESULT: Scaled the load on the bell, and to a russian-height swing, but otherwise did the workout as RX’ed, which I was proud of. 10:00 on the dot.

[deadlifts-and-deadlines]

Weightlifting -- Friday, July 13, 2018

Muscle Clean 1 x 15# 1 x 35# 1 x 45# 1 x 53# 3 x 1 x 58# 3 x 1 x 63# 3 x 1 x 68# 3 x 1 x 65.5# 3 x 1 x 58# 3 x 1 x 53#

Push Jerk 10 x 15# 10 x 25# 10 x 35# 10 x 40#

Weightlifting -- Sunday, July 15, 2018

Power Clean 1 x 15# 1 x 33# 3 x 1 x 53# 3 x 1 x 58# 3 x 1 x 63# 3 x 1 x 68# 3 x 1 x 73# 3 x 1 x 78# 3 x 1 x 83# 3 x 1 x 88#

[operationenvy]

[deadlifts-and-deadlines]

CrossFit -- Wednesday, March 21, 2018

Shoulder Press 1-1-1-1-1

53 - 63 - 68 - 73 (FAIL; twice) - 68 - 70

68# felt light as shit, but I couldn't press 73# past my eyes to save my life,so I dropped back down to 68# ... which was easy again ... and then threw up 70# like it wasn't shit. Fuuuuuck those last 3 lbs!

Push Press 3-3-3-3-3

43 - 53 - 63 - 68 - 73 - 78 (FAILED on rep 3)

Wow, these all felt really good. Should have gone for 83#, but I was running out of time and was worried I'd bomb out on the push jerks if I kept going.

Push Jerk 5-5-5-5-5

63 - 68 - 73 - 75 - 78 - (FAILED rep 1 on two attempts) - 75

Fun fact: I had planned on starting with 33# and ending on 63# since my push jerks are sloppy as hell. Molly took one look at me and made me throw 30# on that bar to start, and just told me to move slowly, re-racking each time, without worrying about hitting TNG. And it worked, which was rad.

[itrypamsbox]

136.2018.40 Mar 7, Wed

Hamstrings still sore from last Monday. Ordered wrist wraps yesterday since OHS was painful for my right wrist. But seems to be ok for the narrower grip push presses.

—-

Flow x 10 1: 40s OH bar hold [35] 2: 40s dead hang

Every 90s, 10 sets 1 strict press + 2 push presses + 3 push jerks [35, ... 40, last set 45]

Tabata 10 DB push presses [15s] {10, 6, 7, 5, 5, 6, 7, 6, 5, 7}

4 rounds, 18 mins 400m run [200m run] 30 DUs [90 single unders] 20 front rack lunges [35] {3 + 200m run}

5 x 3 negative pull ups

[aldenfitpro]

Third set of 3x3 push jerks @ 120lb. 

WOD 2017-05-26:

build to 3x3 heavy push press: 115lb.

build to 3x3 heavy push jerk: 120lb.

For time: 50x push jerk @ 60% of 3x3 weight: 4:30 @ 75lb

Observations:

Initial dip & drive could be quicker dip and more engaged with the glutes to be more explosive.

Very shallow drop under the bar results in more strict press to fully lock out at the top.

Having trouble gauging whether arms are locked out resulting in holding too long overhead before coming down.

These did feel much more stable than usual though, as I’ve been trying to break a really bad habit of looking straight up at the ceiling to see where the bar is instead of just looking straight ahead and getting my head through.

[deadlifts-and-deadlines]

CrossFit Monday, February 27, 2017

A) Close Grip Bench Press 5rm

5 x 33# 5 x 43# 5 x 53# 5 x 58# 5 x 63# 5 x 68# 5 x 73#

Definitley a PR. I've been trying to do more than 3 reps with 73# since last summer. So happy I don't hate benching anymore!

B) For time, 33 reps of each: Chest to Bar PullUp Pistol/alternating Deficit HSPU Triple Unders/ Double Unders x2 =66 Knees to Elbow

We had a cap. I think it was 20 minutes. I didn't finish; I only made it through 14 Knees to Elbows. Double Unders went smoothly. Honestly, the thing that was the most frustrating was the pull-ups; I don't move as quickly as I'd like. Pistols felt GREAT.

CrossFit Tuesday, February 28, 2017

Level 1 A) 12 minute EMOM of 1 Squat Clean and Push Jerk *increase weight each set or until you find the perfect weight.

I started with 53# on the bar and worked up to 93#, though I only successfully lifted 88#. I spent the last five minutes trying to get 93# up. I dropped into the point of no return on my squat the first two attempts; convinced myself to do less of a squat for the next. Successfully did the clean, but failed to drop under the bar fast enough to really explode up on my jerk. My second attempt was so close, though. I got the bar up past eye level, but couldn't pull off a full lockout. Oh well. Felt good to really push my limits -- I've never made that many attempts to max before.

12–9–6 for time: Power Clean Front Squat Push Jerk *find a tough weight (75% of 1RM), ideally use 1 bar for all 3 movements.

I spent the whole day thinking this was a complex but nope -- it was lots of reps of everything. I started with 65# on the bar but dropped to 63# after my sets of 12. I did three sets of four reps on the 12, three sets of three reps on the 9, and two sets of three reps on the 6 -- except the cleans, which ended up being singles because my hand stung so much (I tore four reps in to the whole workout). So much standing up with the barbell. I finished in 14:10. It's rare that I want to quit a workout in the middle of it, but I came so close. Honestly, I probably would have if John hadn't come over and helped me count out my last 12 reps. I've never been so happy to finish a wod, but I was really proud of myself for taking it to that dark place. Felt good.

[deadlifts-and-deadlines]

Welp, back to tracking my WODs. I make more progress when I can look back on and reference my results online, so here we go. 

Friday, Jan. 13, 2017

Press 43 x 1 53 x 1 58 x 1 63 x 1 68 x 1

Push Press 43 x 3 53 x 3 58 x 3 63 x 3 68 x 3

Push Jerk 43 x 5 53 x 5 58 x 5 63 x 5 68 x 5

Goal was not to go as heavy as possible. Was told to keep the weight heavy enough to challenge you, but light enough that reps still look pretty, but are on the cusp of being "difficult."

Monday, Jan. 16, 2017 Bench Press 5-4-3-2-1

I think I thought that my 5RM would be much lower than it actually was, as it took more than 10 minutes to get there. We had 15 minutes in total for everything bench.

I wasn't resting enough between sets; I can tell because of how wonky and all across the board 73# felt. I'd also like to point out this is the first time I can remember not totally dreading a bench session. I remembered a lot from my session with Molly back in November. I just need to keep remembering that eyes should always be directly under the bar. I have a tendency to lie back too far on the bench.

Anyway, sets were as follows. Never got a four rep set. Womp womp.

33 x 5 43 x 5 53 x 5 58 x 5 63 x 5 68 x 5 73 x 3 73 x 2 73 x 1

Arnold Press 3 sets of 8-12 I used 15#, and honestly probably should have scaled down to 10#. It was difficult extending fully at the top. I think I did a set of 12 and two sets of 10.

8 minute EMOM 4-6 strict pullups, controlling the negative Finish out each minute with lunges or pistols

I did a mix of lunges and pistols. I grabbed a 15# bar because walking lunges felt a little too easy, but ended up just doing pistols under my pull up bar for 5 out of the 8 rounds. My pistols were surprisingly solid. I’m impressed with my balance. Still need to work on exploding up out of the squat so I'll probably do some speed drills using bands during my free time before and after class this week.