Max Effort Monday

July 30th 2012

20 minutes to establish max clean and jerk – 135kg

This was a 2.5kg PB. I ran out odf time to attempt 137.5 but it felt good

 

20 minutes to establish 3RM front squat – 160kg

This was a 5kg PB. The last rep felt slow. I, maybe, had another 2.5kg in there!

 

20 minutes to establish 3RM close grip bench – 115kg

I got 2 reps at 120kg. I’m not overly bothered by this. It purely to get some pressing volume in without stressing my glass shoulders. 115kg felt fast though!

 

Let me know how your start to the week has gone! I quite enjoyed enjoyed mine!

KEEP EVOLVING

Advertisements

WOD – ME Day

20  minutes to establish 1RM clean and jerk – 132.5kg

20 minutes to establish 3RM front squat – 155kg

20 minutes to establish 3RM close grip bench – 117.5kg

All three lifts were equal PBs. Got under 135kg on the jerk three times! Just a little too forward, it’s there though!

KEEP EVOLVING

Working the Jerk

My max jerk is some 12.5kg under my max clean. This morning, after warming up with press/push press/jerk from split,  we hit a max clean & jerk. Then this afternoon we had a complex of clean & jerk, jerk at 75% of the max C&J from this morning. The press/push press/jerk from split comes from California Strength – here’s a video of Coach Pendlay and Donny Shankle talking through it’s benefits.

 

 

Using this drill seems to really help me get my footwork down. Since being able to jerk again (after chronic shoulder impingement), I haven’t hit anything more than 120kg. That changed today. The jerk felt fast and solid, and I finished up at 127.5kg – just 2.5kg under my PB.

I gave 132.5kg a shot…as per usual the clean was comfortable; the jerk felt like I’d added  20kg not 5kg!

Just as  a side note:

Yesterday I contracted another case of Prowler Flu with a colleague, and good friend of mine – Jon ‘The Oak’ Pamment. Jon is competing in the Open this year, and stands a good chance of making it to Regionals.

Partner WOD

3 rounds for time:

Partner A completes 100m fireman’s carry (50m turnaround)

Partner B completes 100m prowler push, 60kg (50m low handle, 50m high handles)

Partner A completes 100m prowler push, 60kg (50m low handle, 50m high handles)

Partner B completes 100m fireman’s carry (50m turnaround)

24:01

KEEP EVOLVING