Today is the 3000th post on this website! That’s a whole lot of workouts!
Split Jerk – heavy single
NFT – 100 Hollow Rocks
Flutterkicks!
17 thoughts on “Lifting and Core”
Greg
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-155-165-175-185
Failed on 185
Nft 100 hollow rocks
That KS Shane. Thanks for sharing the bar Mario and congrats on the PRS. Nice hollow rock race Shawn, good to race with you again!
Shawn J
Nothing like a good race in the morning!
Mario B
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Had never done Split Jerk so followed along with Greg! Thanks for sharing the bar!!
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-155-165-175-185
#185 as PR since I never did it before.
I had also failed #185 clean a couple month ago, and tried it a couple times with no success, with time left and warned up, I tried it, and got it, felt good! !
So #185 clean for a #10 PR.
Nft 100 hollow rocks
Great class Shane!!
Mike M
Split jerks
3-3-2-1-1-1-1
135-165-195-215-225 with much improvement needed on form-225(f) -195 (finish with a good rep).
“Elbows higher”
“Stop trying to press the bar”
“Get lower”
“Suck in the gut ”
And try not to have sore wrists
Split Jerk – heavy single
3-3-2-1-1-1-1
85-105-125-145-155-165-175
Think I need to start me one of those PR sheets, book is getting thick to look through and likely could’ve gone a bit heavier as I see I did a push press at this weight. Oh well, next time….
NFT – 100 Hollow Rocks
Good tips on technique, Thanks Kevin!
Like Mike said lots to think about but we are getting there 😉
“Del” scaled
For Time:
25 Burpees
Run 400 meters with a 12# pound medicine ball
25 Weighted pull-ups with a 12# pound medicine ball
Run 400 meters with a 12# pound medicine ball
25 Handstand push-ups (modified to HRPU)
Run 400 meters with a 12# pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 12# pound medicine ball
25 Burpees
time = 24:42
Scaled the med ball weight..after yesterday’s pullup fest, it seemed like the right thing to do 🙂 thanks Steph!
Laura
Mob + Group WU
Slit Jerk with Heidi and Alaina
3-3-2-1-1-1-1 reps every 3 min
55-65-75-85-85-105-110(would have been a PR but although the bar ended up over my head, it wasn’t exactly a split jerk… More like a mess of self-doubt 😉 )
Group WUP: I love EMOMs but that first jumping jack, star.. whatever. really shocked my lats.
WOD:
Split jerk heavy single: Paired up with Mike! Thanks for sharing with me 🙂
135-165-195-215-225 – 225 – 235
Not sure what was going on with me this morning. Just couldn’t get my head into it. this is literally one of my fav movements. Maybe it’s because I didn’t have my lifters on, or maybe its because I didn’t have my bun or beard… I dont know, but I negativity this AM “it’s over 9000” 😀
Thanks Kevin
Heather B
Loved this class.
Split jerk started at 55 worked up to 100#
I’ve done a push jerk at 110, but the heaviest split I’ve done was about 70#. Pretty happy with today 🙂
Hannah
M+ Group WU
Split jerks, 50% then build up
3-3-2-1-1-1-1 reps
55-65-80-90-100-110lb (failed on 115lb)
On another day I might’ve been able to do 115lb. Still a 5lb PR today though. 🙂
mob
group mob wu
warm up EMOM for 5 min
10 jumping jack
6 lunge and twist
split jerk from the floor
65×3 85×3 95x2105x1
115×1 120×1 125×1
NFT
100 hollow rock
EMOM for 5 mins
– 10 jumping jacks
– 6 lunge and twist
Split Jerk
45-65-75-85-95-100-105# (10# PR)
100 hollow rocks Not for time
400m run 1:50 (4s PR)
Shawn J
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-145-145-155-155
Nft 100 hollow rocks
Christie
Mob Group WU
EMOTM for 5
10 jumping jacks & 6 lunges
Split Jerk – heavy single
3-3-2-1-1-1-1 reps
60-65-80-90-95-100-105#
*note to self; split felt best at 95# with feet placement, next time start back here and work way back up*
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-155-165-175-185
Failed on 185
Nft 100 hollow rocks
That KS Shane. Thanks for sharing the bar Mario and congrats on the PRS. Nice hollow rock race Shawn, good to race with you again!
Nothing like a good race in the morning!
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Had never done Split Jerk so followed along with Greg! Thanks for sharing the bar!!
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-155-165-175-185
#185 as PR since I never did it before.
I had also failed #185 clean a couple month ago, and tried it a couple times with no success, with time left and warned up, I tried it, and got it, felt good! !
So #185 clean for a #10 PR.
Nft 100 hollow rocks
Great class Shane!!
Split jerks
3-3-2-1-1-1-1
135-165-195-215-225 with much improvement needed on form-225(f) -195 (finish with a good rep).
“Elbows higher”
“Stop trying to press the bar”
“Get lower”
“Suck in the gut ”
And try not to have sore wrists
Fun class sharing bar with power cam
Mike
Split Jerk – heavy single
3-3-2-1-1-1-1
85-105-125-145-155-165-175
Think I need to start me one of those PR sheets, book is getting thick to look through and likely could’ve gone a bit heavier as I see I did a push press at this weight. Oh well, next time….
NFT – 100 Hollow Rocks
Good tips on technique, Thanks Kevin!
Like Mike said lots to think about but we are getting there 😉
Can’t wait to see what tomorrow brings!!! 😀
Open Gym
“Del” scaled
For Time:
25 Burpees
Run 400 meters with a 12# pound medicine ball
25 Weighted pull-ups with a 12# pound medicine ball
Run 400 meters with a 12# pound medicine ball
25 Handstand push-ups (modified to HRPU)
Run 400 meters with a 12# pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 12# pound medicine ball
25 Burpees
time = 24:42
Scaled the med ball weight..after yesterday’s pullup fest, it seemed like the right thing to do 🙂 thanks Steph!
Mob + Group WU
Slit Jerk with Heidi and Alaina
3-3-2-1-1-1-1 reps every 3 min
55-65-75-85-85-105-110(would have been a PR but although the bar ended up over my head, it wasn’t exactly a split jerk… More like a mess of self-doubt 😉 )
Nft 100 hollow rocks
Thanks Kevin!
Group WUP: I love EMOMs but that first jumping jack, star.. whatever. really shocked my lats.
WOD:
Split jerk heavy single: Paired up with Mike! Thanks for sharing with me 🙂
135-165-195-215-225 – 225 – 235
Not sure what was going on with me this morning. Just couldn’t get my head into it. this is literally one of my fav movements. Maybe it’s because I didn’t have my lifters on, or maybe its because I didn’t have my bun or beard… I dont know, but I negativity this AM “it’s over 9000” 😀
Thanks Kevin
Loved this class.
Split jerk started at 55 worked up to 100#
I’ve done a push jerk at 110, but the heaviest split I’ve done was about 70#. Pretty happy with today 🙂
M+ Group WU
Split jerks, 50% then build up
3-3-2-1-1-1-1 reps
55-65-80-90-100-110lb (failed on 115lb)
On another day I might’ve been able to do 115lb. Still a 5lb PR today though. 🙂
100 hollow rocks
Mob
WU EMOTM 5mins
10 Jumping Jax
6 lunge & twist
Group WU
Split Jerk
55(3)-65(3)-75(2)-85(1)-95(1)-105(1)-115#(1)PR
NFT
100 Hollow Rocks
mob
group mob wu
warm up EMOM for 5 min
10 jumping jack
6 lunge and twist
split jerk from the floor
65×3 85×3 95x2105x1
115×1 120×1 125×1
NFT
100 hollow rock
WU
Split Jerk
85 x3
105 x3
125 x2
145 X1
155 X1
165 x1
100 Hollow rocks
Split jerk
135×3 155×3 185×2 205×1 225×1 245×1(f)
100 hollow rocks
MOB WU 10 Strict Pullups
Group mob
EMOM for 5 mins
– 10 jumping jacks
– 6 lunge and twist
Split Jerk
45-65-75-85-95-100-105# (10# PR)
100 hollow rocks Not for time
400m run 1:50 (4s PR)
Wu and mob
Group EMOM
10 jump Jacks, 6 lunge twists
Slit Jerk Heavy
3-3-2-1-1-1-1 reps every 3 min
95-115-135-145-145-155-155
Nft 100 hollow rocks
Mob Group WU
EMOTM for 5
10 jumping jacks & 6 lunges
Split Jerk – heavy single
3-3-2-1-1-1-1 reps
60-65-80-90-95-100-105#
*note to self; split felt best at 95# with feet placement, next time start back here and work way back up*
NFT – 100 Hollow Rocks
Thanks Chantal for the class!