Mar 10, 2013

Monday 03.11.13

Perform 5 rounds of the following barbell complex:
1 Power clean
1 Front squat
2 Power jerk 

Then...3 rounds (no rest) of:
10 Box jumps (24"/20")
10 Pull-ups

Post loads to comments.

Coach's Notes. 
For each round, you will perform one each of the prescribed movements plus an additional power jerk, all at the same weight and without dropping the bar.  Rest as needed between rounds.  This is a drill to increase technical accuracy and speed strength, so keep loads in the moderate range.  Recommend you work at about 75% of your one rep max for the weakest of the three movements (probably the jerk).

Training Videos.


Ross said...


Barbell Complex - 185lbs across all five sets after warm up weights.

Time - 2:27
Loved the pics from 13.1... Good job IMCF...

Noah said...

Complexed at 135# and 145#.

Mini metcon at 2:38. Wanted to dead hang all the pullups but had to kip the last 7.

Tried to figure out how to incorporate the balloons in the bubble into my WOD but couldn't.

Andy said...

5 x PC/FS/2PJ at 165-165-185-165-165

mini-METCON: 1:46

Skillwork: OHS 3x5 at 135, some DUs, and max box jump to 46". Anyone read the new journal article about gear? I felt like a wuss putting on my wrist wraps this morning!

Jared said...

Bar work at 135#, 135#, 145#, 145#, 155#.

Mini Metcon at 2:25 with about half kipping pullups.

rob said...

bar work at 135/155/155/175/175. 175 were not solid on form.

METCON 1:36; worked butterfly pull ups with Carlos after metcon and then HSPU by myself.

Erik said...


Barbell Complex: 135, 185, 195, 205, 215 (1 failed jerk)

Russ Ames said...

135, 115 for WOD, then 2:02 METCON

Matt B. said...

Jerk 1RM = 155#, so bar work at 115# for all five. Lots of front rack mobility beforehand. Andy, I was thinking I should've put on my power bracelets, I mean wrist wraps...

Then, press skillwork, 5x5 @ 65#. Tried a bit different grip (bar closer to wrist-side of palm than finger-side) and focused on the rack and bar travel. Then, some practice trying to keep the false grip in between MU.

Tired, and having two bad diabetes days in a row, so skipped the metcon.