push jerk

1 rm front squat, 120#
I'm not exactly sure what my pre-preg front squat was, but possibly close to this.

1 rm overhead squat, 65#
retesting and up 10# from February. Pretty sore from yesterday, so locking out weight overhead was a little hard. I feel I could go a little higher if I was more rested.

Did some toes to bars & got 2 kipping pullups in a row for the 1st time. The squat rack isn't bolted to the ground so it's too shaky to do regularly.

Day 2 of 5/3/1 cycle B in the garage. Tired and feeling sick, but thought I'd work out anyway.

Warmup:
5 min jump rope; stretches &c.

BENCH PRESS:
Warmup: 50# x 5, 65# x 5, 80# x 3
Working sets: 85# x 5, 100# x 5, 115# x 5+ (8 reps)

Not feeling it very much. Just maxed out my bench the other day, so I'm still recovering.

Then:
5 x 10 bench @ 65#
5 x 10 barbell row @ 65#
Easy but tiring.

SQUAT:
Warmup: 75# x 5, 90# x 5, 110# x 3
Working sets: 120# x 5, 140# x 5, 155# x 5+ (11 reps)

Again, not feeling it. Really kind of beat.

Then:
5 x 10 @ 95#

Tired again. Can't wait for this cold to go away.

10,000#/8,000#
floor to ceiling for time
(I did clean and jerk)

3mn max rep
Squat clean 155#
rest 2min
3min max rep
Power clean
rest 2min
3min max rep
Push Jerk
rest 2min
15 burpees + 55 KB swings 2pd

13+23+16 = 52

WARM UP
A. MOBILITY
- Foam Roll: Thoracic
- Ball: Subscapularis
- Floor: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 15 minutes to establish a 1RM Snatch
b. 15 minutes to establish a 1RM Clean & Jerk

2. WOD – “JACKIE”
For time:
- Row 1000m
- 50 Thrusters (45#)
- 30 Pull-ups

Notes: I was done w. the row very fast, but as a result my legs were spent going into the thrusters. Did thrusters in weird intervals. Get 25-25 next time.

WARM UP
A. MOBILITY
- PT Band: Ankle
- Couch Stretch
- Band: Shoulder External Rotation (90/90)
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 4X3 Clean First Pulls – heavy, rest 60 sec.
b. 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

WOD
4 rounds for time:
- Run 400m
- 50 Squats

Notes: Did squats in sets of 40-10, 25-25, 50ub. I was pretty spent after the runs, but try to push harder through the fun, at least the final 400, and push through the squats at the end.

WOD
2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#
**

Notes: 225 is my clean & jerk PR, so I wasn't sure if I would be able to get this. Well, I did! Time to start hunting down a new Clean and Jerk PR. On the muscle ups, remember to keep elbows tucked. I'm starting to flair out my elbows when I get fatigued which could end up resulting in an awesome elbow injury. FOCUS YO!

7 rd
5 presses
25 air squats

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95)
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time