Skill/Strength Day

We’ll be working on the split jerk today. It’s a little different than the push jerk, in that you split your feet into a lunge instead of landing under your shoulders. And why is that important? Because you can lift more weight! It’s also a great way to get a bar overhead (from the back) if you’re going forΒ a heavy overhead squat. And you can impress your friends at parties.

Compare toΒ Apr.17/15

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26 thoughts on “Skill/Strength Day”

    1. I guess not lol
      Thought I signed up for 6
      I’ll be there tomorrow and I’ll be doing burpees for my warm up I guess lol

  1. Open Gym

    DB Clean and Press x5
    35-35-35
    Back Squats x10
    135-145-155
    Straight Leg DL x20
    45
    Incline Back Row x5
    20-25-30-35-40
    25 Strict Pullups
    13+12
    Bench Press x5
    135-145-155
    Barbell Curls x5
    65-75-75
    Farmer Carry (Dumpster and back)
    2×45 plate per bar

    And played around with some agility ladder drills with Breanna.

  2. Split Jerk
    3 x 95 – 115 – 125 – 135 – 145 – 155 – 165 – 175 – 185
    2 x 195
    1 x 205 (f)

    Did not row but decided to test the foot on an 800m “jog”.
    It was clumsy and awkward and slow…so I am pretty sure it’s almost just like normal!

  3. Mobility + WUx1 + group mobility

    Split Jerk
    65×3-80×3-85×3-95×2-105×2-115×1-120×1-125(f)+x1-130×1-135×1 (5#PR). Whoop! Since the Open, I haven’t successfully lifted above 125#.The last lift felt good and solid, my new goal is now 140 (or above).

    500m row = 1:47:04. PR!!
    Best previous time 1:57

    Double PR day! Thanks for the push Stephanie! πŸ™‚

  4. Split Jerk
    3 x 95 – 115 – 125 – 135 – 145 – 155 – 165 – 175
    1 x 185
    1 x 195
    1 x 205

    I felt I really improved my split placement as we moved along, the last couple felt really strong and I was dropping below the bar faster than ever.

    Cash out
    500M row for trophy case.
    No trophy was awarded today, the motor in my row boat ran out of gas at the 1 minute mark. 1:37

  5. Mob
    WU x2
    10 KBS

    Group Mob & WU

    Split Jerk
    45#-55-60-65-70-75-85-90-95#(PR)

    Cashout
    Row 500m for Trophy Case (under 1.50)
    2.06.5

  6. Split jerk day
    85×3 105×3
    125-135-145-155-160(pr)-165(pr)-165# x1
    10#pr …both lifts at 165# weren’t pretty but now that I’m past the mental block I’ll work on that part!

    500m row
    142.03
    PR of 5 seconds!

  7. Split jerk to 165 (pr)..tried 175 but need to work on technique..

    500m row – 1:33.5 (pr) first time trying this, looking forward to another go at it, eventually! ..

  8. Mob + Row 500m

    Every 3 min x5 – Run 200m
    48-43-44-48-44s

    Group WU

    Split Jerk (rack)
    155×3-185-205-225-235-240-250-260(PR)

    For Time:
    5-10-15-10-5 reps
    – Long Jump 4ft
    – Situp Getup 25#
    = 6:03

    That jerk PR felt smoooooth πŸ™‚

  9. Split jerks
    75-85-90-95-100-105-110(f)(f)
    Apparently it’s all in my head. Ill try these again soonish.

    I may not have PR’d today, but I did have a gym to go to where I could outlift some pretty heavy emotions. Thanks, CFM for being there for me on this date for the past three years. You’re a lifesaver.

  10. Mobility
    Wux1
    Group mobility

    Split Jerk
    55×5-85×3-100×3-110×1-120×1-130×1-140×1

    Cash out: 500 m row
    Time: 1:50.9

  11. Mob
    WU x2
    10 KBS (35#)

    Group Mob & WU

    Split Jerk
    25×2-30×2-35×2-40×2-45×2-25×3-35×3-40×3-45×3-50×1(PR)

    Cashout
    Row 500m for Trophy Case (under 1.50)
    Was 36m away from the 500m 1min50sec time..argg! Next time!! πŸ™‚

  12. Open Gym

    Split Jerks

    135 X 5
    165 X 3
    185-205-225-245 X 1

    50 Foot Sled pushes with Kim

    2 with just the sled then 1 each of sled plus 45# and sled plus 90#

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