Strength
5 sets of the following complex:
- 2 Push Press
- 1 Push Jerk
- 1 Split Jerk
I worked up 95, 115, 135, 145, 155, 165.
Metcon
10 min AMRAP:
- 6 Push Jerks (115#)
- 15 Cal Assault Bike
Result: 5+16
Strength
5 sets of the following complex:
I worked up 95, 115, 135, 145, 155, 165.
Metcon
10 min AMRAP:
Result: 5+16
Strength
5 sets of:
I worked up from 95 to 155. Felt pretty solid.
Metcon
12 min EMOM:
I was getting anywhere from 15 (first round) to 5 (last round) push jerks.
Strength
Over 12:00, work up to a heavy complex of:
I worked up 95, 115, 135, 155 (2x). 155 felt pretty solid.
Metcon
Double AMRAP
4 minute AMRAP of:
Result: 6+5
Rest 2 minutes.
3 minute AMRAP of:
Result: 7 rounds even
Warm Up
2 rounds
250M Row
5 KB Swing
5 Goblet Squat
5 Broad Jump
10 Burpee
10 Passthrough
Strength
“3 Pos Clean and Jerk”
1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk
Jeremey: Worked up to 165#
Met Con
8 min EMOM:
1×3 Pos Clean and Jerk
Hit 125# for the entire EMOM
Warm Up
2 Rounds
100M Skip
10 Lunges
5 Burpee
10 Jump Lunges
10 Passthrough
10 Broad Jump
10 H.S. step ups
Strength
Split Jerk – 8×2
Spent the time working on technique. I only went up to 115# and just did a lot of sets.
Warm Up
500m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
10 Passthroughs
7 Strict pullups
Coach led 2x
3 Clean deadlift
3 Power Cleans
3 Front Squats
3 Cleans
Strength
3 Pos Clean + Jerk
1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk
10 Minutes to Est. a daily max
Jeremey: Got to 175#
Met Con
10 Minute EMOM @ 85%
Completed at 150# Rx.
Warm Up
500 m Row
10 passthrough
10 inchworms
10 kettle bell swings
10 goblet squats
10 strict pullups
Coach led warmup
2X through complex as a class
Strength
Clean Complex
Find your heaviest complex:
1 Deadlift
1 High Hang Clean
1 Front Squat
1 Split Jerk
Jeremey: 175# (Failed multiple times at 185#)
Extra Credit
Mile run
Jeremey: 5:51
Warm Up
800M Run
Shoulder Ciruit
10 Passthrough
9 Burpee
8 Strict Pull Up
10 Pro/Retract HS Hold
10 Lunges
10 Drop Lunge
Strength
Split Jerk 3-3-3-3-3-3-3
I stuck at 145# for the entire time working on some technique. Not heavy, but got better today!
Operation Red Wings
Chris and I have the GoRuck Tough event tomorrow so if I was going to get Operation Red Wings in, I had to do it on Thursday with the coaches. Sign me up! 😃
I will continually say that Operation Red Wings is probably in the top 3 for the hardest workouts I do all year. It combines endurance, strength, and mental strength all in one.
4 Rounds For Time:
3 Barbell Complex (115/80#)
800m Run
8 Barbell Burpees (115/80#)
800m Run
8 Thrusters (115/80#)
800m Run
Result: 1:46:36 (nearly Rx)
I felt great through the first three rounds of the workout. I was finished with those rounds roughly around 1:10:00. Going into the last set of barbell complexes, I knew my shoulders were fried. I finished the first two complexes. Then, on the third one, the unthinkable happened. I dropped the bar on the split jerk. It mentally screwed me. I tried another complex, but I couldn’t pull it off. I ended up finishing by just doing a push jerk so my last complex wasn’t fully Rx. Fuck. I can’t wait to get after this one again next year and finish it off Rx.
Warm Up
500M Row
8 Inch Worm
7 KB Swing
10 Push Up
10 Superman
7 KB Swing (heavy)
Hamstring Stretch v II ^
Coach Led Clean Warm Up
Strength
6 Sets for Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Do not drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
Jeremey: 75, 95, 115, 125, 135, 145 (f), 145 (f). Got 145 all the way to the push jerk and then lost it!
Charlotte: 95
Extra Work
1 max set of strict pull ups
Charlotte: 5
Jeremey: 19