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General Fitness 10.01.14

30
Sep

General Fitness 10.01.14

Olympic Lifting class this Thursday, October 2nd  at 5:30. This will be a $15 fee. Or if you buy 10 classes up front $120.

Prep Work
5 min Practicing your split jerk
45/35

Strength
5 min to build to a heavy strict press
5 min to build to a heavy push press
5 min to build to a heavy split jerk

WOD
5Min AMRAP
Power clean+Jerk+Jerk
^^^Taking 70% Of your heaviest lift.
Set a pace and try and stick to it, its only 5 min so don’t start out to slow or to fast. You will have a few min to warm up your power clean before the WOD.

ACC Work
3X8 Heavy Dumbbell rows

Cool Down
Mobility
Post results

25 Responses

  1. T$

    Strict Press-65,75,85,95
    Push press- 85,95,105
    Split jerk – 95 needs more practice. Technique not so great so I stayed where my technique was still adequate.

    WOD- 75# 15 rounds felt ok, I felt like I should have pushed for more rounds at least 18-20. R shoulder still gets a little sore doing lots of rounds, but not hurting.

  2. BG

    Strick Press 150
    Push Press 165 failed at 175
    Split Jerk 175
    WOD: Used 135 finished 17 rounds Plus 1 Clean, 1 Jerk and as I was going up to finish #2 Jerk they called time 🙁

    3×8 Rows @ 53 KB.
    Haven’t done a good shoulder workout in a while. Feels good.

    Way to rock it 5am.!!

  3. Jim

    Haven’t really done much shoulder work in a while so I was looking forward to this one, my numbers weren’t very good but I will take it.
    Press 100#
    Push Press 135#
    Split Jerk 150#
    My previous SJ in Feb was 185# need to get back to that.
    For WOD used 105#, i think I did 15?
    Also did the Rows, 35, 44, & 53 for weights, also did some pull-ups.

  4. Irina

    Strict 90#
    Push press 105#
    Split jerk 115#
    I need to work on my split jerks. Thanks for things Marcos.
    80 for WOD 15reps.
    Acc work was 5×2 strict pull ups.

  5. jramos1808

    185 Strict (marcos said it was the ugliest press he had ever seen and I agreed) lol
    205 Push press. ran out of time. Andrew and marcos conceded that the clock applied to me as well 🙂
    275 Split Jerk PR!!!!!

    Wod:

    185 – 5rds
    155 – 5rds

  6. Holy balls…everything feels so heavy again. I knew it would be like that, but JEEZ! lol. Got to 80# on the press, 125# on the push press, and only 140# on the split jerk, but it felt like 180#! Still happy with it all just b/c B says my form looks better than before (still need to tweak the split though).

    Excelsior…my silver lining for the day.

    For the workout I went with 95# and got 16 reps. I won’t complain, I’ll just keep pushing.

    Finished the ACC work with 35# KB.

    Meals (so far):
    Eggs w/ chicken & spinach
    Pumpkin Shake w/ almond butter

  7. my leg has been bothering me lately so after talking with B I am going to follow general for a while and see if i can stay healthy.

    Prep Work
    Kind of skipped this my buddy from the Marines that i hadn’t seen in years came in and we chatted for a while. Jumped right into the below

    Strength
    5 min to build to a heavy strict press- got 165
    5 min to build to a heavy push press- 235 failed 255
    5 min to build to a heavy split jerk-hit 275 failed 300

    WOD
    5Min AMRAP
    Power clean+Jerk+Jerk
    ^^^Taking 70% Of your heaviest lift.
    Set a pace and try and stick to it, its only 5 min so don’t start out to slow or to fast. You will have a few min to warm up your power clean before the WOD.

    Used 195lbs kind of glad i failed 300 for the jerk… Ended up with 13 rounds

    ACC Work
    3X8 Heavy Dumbbell rows
    used the 90’s since Derek Parson used the 75’s had to go heavier, haha.

    Overall felt good to move.

    Marcos

  8. Tiffany Carley

    Strict press 115#
    Push press 125#
    Split jerk 125# was trying to get to 130# but ran out of time.
    Used 85# for AMRAP got 11
    Worked really hard on my form for split jerks, I haven’t gotten comfortable with them yet.
    Acc work: 3×8 rows used53# KB.
    Excited to be working on split jerks.

  9. Vanessa Esquivel

    Strength
    70 strict press
    90 push press
    105 split jerk (PR)

    For WOD used 75# and completed 14 rounds of power clean, jerk, jerk complex. Did 4×8 heavy DB rows with 35# KB one round and 44# for the rest. Also did 100 cal on airdyne.

  10. Sarah

    Loved today’s workout!
    Strict press: 95lbs
    Push press: 135lb
    Split jerk: 125lb (needed to work on form/technique)
    WOD: 85lbs and 14 reps
    Acc: 45lb DB

    Can we please do more workouts like this? 🙂

  11. Ken

    Strict press 130#
    Push Press 145#
    Split Jerk 155#
    It’s been a while since I have done these. A bit frustrated, but felt good to be back working on these movements.

    Wod 14 rounds @ 115#

    75# dumbbell rows felt good.

  12. Jeremy Sinnes

    Strict press 155 pounds
    Push press 205 pounds
    Split Jerk 205 pounds…failed 225 twice but was very close on both.

    I used 150 pounds on the WOD and got 17 rounds.

    Did 62 pound KB for the rows

  13. Trish

    70lb-press. (PR)
    90lb-push press (PR)
    105lb- split jerk
    WOD- used 75lbs – 10reps
    Used blue KB for the rows!
    Really sore today but enjoyed the workout! ♡ spilt jerks!

  14. Tiffany

    I was happy with this day. Strict Press at 95lbs. Push press at 125lbs. Split jerk at 150 lbs completed 11 reps on the WOD at 105 lbs. And The 3×8 Rows I Finished With 45 lbs Each round.

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