Push Jerk plus five rounds of KB swings and box jumps
Warm Up: agility plus mobility; then calisthenics: push-ups (20); pull-ups (10, red band); squats (10); GHD sit-ups (10). Handstand practice.
Push Jerk new 5 RM PR 145 … the same as my Push Press. Which tells you I need to work more on the jerk. But all in due time. My left shoulder was bugging out unhappy about the last two reps of my 5 rep max effort set.
Results: warm up reps then – 5 x 80 / 3 x 95 / 3 x 105 / 1 x 135 / 5 x 145 (PR but pressed out last two) / 3 x 135 / 3 x 135. Volume: 2,670.
My jerk is lagging because of two factors: my recent shoulder problems and the fact that I hadn’t made a new 5 rep PR attempt since June 2009. (Lol. Record keeping definitely cuts in every direction. If I wasn’t constantly recording what I do, this gap in my training would not show as well.)
WOD: 5 rounds of: 12 KB swings (1.5 pood Rx’d); 12 Box Jumps (24″); 200 meter run; rest 1 min. Report total time minus total rest (4 min): 53 lbs; 24″ box; vibrams; 9:57.
I think I was the slowest guy in my class today but… I’m fighting my own fight here.
Additional handstand practice after class.
Additional volume: after work — push-ups (4 x 20); pull-ups (4 x 5 dead hang).