101227 Split Jerk 1-1-1-1-1-1-1 reps & 101228 Front Squat, L pull ups

Warm up= arm swings/rotations, knee highs, dislocates, samson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.

3 x press @ 8kg, 2 x push jerk @ 8kg, split jerk 5 @ 8kg, 3 x 14kg, 2 x 18kg, 2 x 20kg

101227
Split Jerk 1-1-1-1-1-1-1 reps

22-24-26-28 Poor form - 28 PR - 29 PR - 30kg / 66b F
That was my 7th but I wanted to get the 30kg / 66lb so went again with more aggression and got it - a little wobly at the top but I got it - does it still cound as a PR?

I also power cleaned each one 30kg my 1RM for my power clean too.

5 mins later - samson stretch, front squat x 3 @ 14kg, x 2 @ 20kg, pulls ups blue band pin 5 x 3, blue band pin 4 x 3

101228 Front Squat, L pull ups
Puppies
5 rounds for time of:
20kg / 44lb pound Front squat, 3 reps
7 pull-ups blue band pin 4 (1st round feet together, rest feet 12-14" apart)

Done in 5.15 mins PR by 6.16 mins when did it in 11.34 mins not rushed after being ill
Splits 0.57, 0.58, 0.59, 1.08, 1.11.

Note to self :- do same blue band pin 4 next time but with feet together and maybe a kg or 2 on front squat and aim for same time or less.

Wed 100331 Split Jerk

Yesterday was forced rest day from wod’s due to some work issues - I had to go and step in to help, Throwing some 25 litre drums around, then shaking some 10 litre containers for about 2 hours.

Today - During the morning I spent a couple of hours pouring from 10 litre containers and shaking a 25 litre container with increasing fluid levels of 16, 17, 18, 19, 20, 21, 22.5 litres.

Evening wod Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 10 o/h air squats with band dislocates, 10 Abmat butterfly with arms across chest sit ups, 10 Abmat back extentions

Cash in:- Push up challenge day 2 of program = 32 reps broken into sets of 6,8,6,6,7f got 6 with 90 secs rest

Split jerk warm ups 3 x 10kg, 3 x 15kg 2 x 18kg and felt pretty weak think the push ups took more out of me than I thought so not lower than originally planned

Wednesday 100331
Split Jerk 1-1-1-1-1-1-1 reps
20 - 21 - 22 - 23 - 24 - started to feel much stronger for some reason - 25 - 27kg / 60lb All PR’s wahoo!!!  (I also cleaned each one - first few dl'd then cleaned from high hang, last few were better and faster from the floor)


compare to Dec (my first time)
MONDAY 091207
Split Jerk 1-1-1-1-1-1-1 reps
10-15-17-18-18-19-19kg / 41lb

Cash out:- Tuck hang x 10 secs, left leg single l sit hand x 10 secs, right leg single l sit hand x 10 secs, Tuck hang x 10 secs, seated knees to elbows (can’t remember it proper name) x 3,3, laying knees to elbows / reverse crunch (hands outstretched and weighted) x 2

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 situps on stability ball, 10 back extentions on stability ball, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel.
+ tried split jerks with dowl first x 5, then another 5 with 8kg bar - felt good so see how we go

MONDAY 091207

Split Jerk 1-1-1-1-1-1-1 reps

10-15-17-18-18-19-19kg / 41lb

Felt good and smooth - suprised myself how well it went - I could feel it on the 18 and 19 so decided not to be stupid as its first time but I thought it gave a good base to work from.

Cashout:- tried a few situps on my bench - felt very strange and awkward. Got on Elliptical and ran (sp 9.5-10) for 400 meters, then did some tabata sprints (sp 12) x 4 then jogged/walked to cool down. Total 1000 meters in just over 7 minutes.