I lost track of time last night while doing laundry and cooking up some food for the week, so I got to bed much later than I hoped. As a result I was a little tired this morning. I’ve been eating a banana in the mornings before going in for the workout and I think it’s helping give me an extra boost of energy.
- 250m Row
- 10 Push-ups
- 10 Wall Squats
- 10 PVC Pass-thrus
15 minutes of jerk. Build up to a heavy single with jerk or split jerk.
I started out with the bar for a bit to work on the technique. First real weight was 115# and I smacked my chin on the 2nd rep. How? I have no idea. I went to 135#, 155#, and 165# doing 2 reps at each. Final set was 170# once for a PR. The weight felt pretty good. Ten more pounds and I’ll be putting more than my body weight over my head. I did split jerks for all of the reps.
4 sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets.
- 200m Run
- MAX Push Presses
So when the 2m clock starts we head out down the stairs and run 200m, back up the stairs and then do push presses with whatever time is left on the clock. Running splits were pretty consistent with about 1:05 left on the clock each time. I went Rx on the weight with 115# for the push presses and was able to do 14, 12, 10, and 12 reps in the rounds. The weight got heavy but not too heavy. Felt much better than open workout 12.3 which had 12 reps at 115# shoulder to overhead and I did push jerks the entire time.
My biceps were sore right away from this WOD. It’s a struggle to drink a glass of water. No joke.