Jul 7, 2013

Monday 07.08.13

Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Then, 10 minutes to establish a Max Reps Set of Unbroken DU

Post loads and DU reps to comments.

Coach's Notes. (standard times of 0545, 0630, and 0800)
Start off with a solid warmup --  run/row, then focus on the shoulders with some mobilization and empty bar movements, but don't neglect the knees and hips.  Get some lunges and some light OHS in there as well.

If you have a good feel for your capacity on each movement, shoot for 90-100% of your max for each movement/rep scheme.  Use your training log to plan your approach.  Otherwise, start conservatively and look to add weight every round.  Push or split on the jerk, your choice.  No need to rush, pair up in groups of 2-4 with a coach and rotate through...2-3 minutes between lifts, providing feedback on form.

This WOD is a great example of the Core to Extremity principle in action.  Your midsection provides a critical role in stabilization for all 3 movements.  And, as you sequence through the increasingly complex and athletic movements, your hips provide the extra drive needed to move a progressively larger load.

Double unders -- OK, let's see what you've got!  Sequence doesn't really matter, you can do them before your overhead movements as part of your warm-up if you prefer.  As many attempts as required in the 10 minute cap, your goal is to leverage the practice from the DU challenge and set a new unbroken PR.  If you still can't string a couple, get some tips from someone who has them....unless you opted not to participate in the challenge.  If that's the case, shame on you...do burpees.

Training Videos.


scottnkelly9901 said...

IMCF Hohenfels:

8x400m @ 21:29 total run time

Press (1RM ~135lb)
3x5 @ 115lb
Push Press (1RM ~165lb)
3x3 @ 155lb
Push Jerk (1RM ~195lb)
3x1 @ 185lb

DU Challenge = 110 reps
beat my goal by 9 DUs (old 101st thing) and last PR by 10; got mind tripped at the end

Susan Friend said...

Press (1RM 90lb)
3x5 @ 70lb
Push Press (1RM ~ 130lb)
3x3 @ 115lb
Push Jerk (1RM 175lb)
3x1 @ 155lb

I forgot my rope, so I'll do the DUs later today! :)

Andy said...

Press 5 x 95-115-135
Push Press 3 x 155-165-175
Push Jerk 1 x 185-195-205-215(F) (1RM 210)

Push presses started to look like lazy jerks, need to tighten up there. 52 on DU, +7 on old PR. Scott - you're a DU machine. You need to come back and put on a clinic. Nice work.

Ross said...


Press x5 -135, 145, 155, 165(f on 4th rep)
PP x3 - 165, 175, 185, 195
PJx 1 - 205, 215, 225, 235(f), 235(f), 235

I was determined to get 235, since I C&J 245 on Sat. First two were bad technique last one floated as I got under the bar.

DU- I did not due the challenge mostly due to my travel schedule this past month, but did a set of 50 straight pre workout, post workout tried but did sets of 18, 18, 25, 40, 42 and had to run for a meeting.

Noah said...

Made this one up 10 days later while TDY out in Calif.

Press 95-100-95.
PP 125-125-125.
PJ 135-135-145.