Strict Press, Push Press, Split Jerk

WOD:

5×5 Shoulder Press
Weights: 95#, 105#, 115#, 125#, 135# (2)

5×3 Push Press
Weights: 115#, 135#, 155#, 165#

5×1 Push\Split Jerk
Weights: 135#, 155#, 175#, 185#, 205#, 225#

PRs: 135# (by 10#s) Strict Press and 225# Split Jerk (by 20#s)

Split Jerk

WOD:

7 X 1 Push/Split Jerk

Weights: 95#, 115#, 135#, 155#, 175#, 195#, 205#, 225# (failed)

The 225# was heavy as hell! Almost got it but couldn’t stick it at the bottom.

Mini-Metcon after:

5 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Squats

Time: 5:57
All pull ups done Rx’d.

NorCal Qualifier WOD #2

WOD:

500m Row
30 Burpees
10 Shoulder to Over Head Anyhow (135#)

Time: 8:35

Row was fine, just under 2 minutes with that. The burpees SUCKED. I hate burpees with a passion. I think it took me 3 minutes to get the 30 burpees done. The jump wasn’t that big of a deal, it was the getting down part that was tough. This doesn’t make a lot of sense in retrospect as you are working with gravity to get down. For the shoulder to over head anyway how, I used a combination of push presses, push jerks, and split jerks. The few that I used the split jerks on, the split was minimal at best as the weight wasn’t too heavy. The first few reps coming out of the burpees were hard as hell. There were a 1-2 push presses where my dip drive wasn’t quick enough so I had to muscle it up half way through. I did a couple push jerks where the weight didn’t even feel like it was there. I had a solid dip drive, and I got under the bar fast and locked out. Those felt great. I guess I should focus on those more, as it seems the easiest/quickest way to get the weight up there.

Split Jerk

WOD:

Split Jerk
5 X 3

95#, 115#, 135#, 155#, 175# (1), 165#

The 175# set was a failed set. The dip/drive was fine, but I was not getting underneath the bar fast enough. It really pissed me off. Also, another problem was lowering the weight back down on to the back for the next rep. I was using more energy lowering the bar slowly than anything else. A couple times it landed harder than I would have liked, I just need to get the dip timing down when I am lowering the bar. A day or two later I was able to up this up pretty easily, and I also got 185# up too. I am going to get close to 200# next time I do this. It would be great to get body weight.

Here is what a split jerk looks like. We were doing the same thing, except we had the bar resting on our back in the rack position.