Warmup:
3 sets, not for time of:
8-10 Barbell Good Mornings
Jerk Dip Squat w/pause + Push Press w/2-sec hold at top + Jerk w/2-sec pause in catch, 1+1+1 x 3 (empty bar –> very light load)
A. EMOM x 8-10 minutes:
2 Jerk Dip Squats + 2 Jerks @70% (technique focus)
B. Power Clean “Touch N Go” Clusters; 2.2.2; Rest 10 seconds/Rest 3 minutes x 3
C. Every 45 seconds x 8-10 sets
1 Power Clean + 2 Split Jerks @ moderate to heavy, build over the sets
+
Row 500 Meters @2K PR Pace
Rest 3 minutes
x7
*Rest an extra 3 minutes between sets 4 & 5
——
Notes:
-Split Jerk should be technique work; 70% is just a suggestion
-Jerk Dip Squat demo: http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
-Build each set (and from last week) on the Power Clean Clusters
-Try to go TnG directly from the Power Clean into the SJ on Part C. (ie. no pause on the shoulders)
-All rows should be the same pace; back it off a little bit if it’s too fast; focus on recovery between rows. (Insert variation of Ronnie Coleman quote here: “Everybody wanna be conditioned, don’t nobody wanna row these 500m repeats”).
Full Range Competition Training 
Definitely very tight and a little bit tentative but no shooting pain today.
A) 10 sets at 175
B) 175, 190, 205 – all felt solid
C) 145, 155, 165, 175, 185, 195, 200, 205
D) 1:51.8, 1:51.8, 1:51.7, 1:50.5, 1:51.7, 1:51.7, 1:51.5. As mentioned last week, 1:54 is the target pace. All these felt manageable (based that off of last week’s rowing 1:52s). Didn’t have time for the extra rest between 4&5 so stuck with a 3:00 break between each set. Played around a lot with strokes per minute in each set to see where I feel I land most efficiently. Also mixed up 10 pull hard, 10 easy for a couple sets. Rows were consistent from a time perspective but each was very different in approach. Having done Crossfit a long time I still have no clue how to best utilize this machine.
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Nice job Marc. Glad your back held up.
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Rolled right into this after playing catch up on yesterday’s fun.
A) 185×2, 205×4, 215×2, 225×2
B) 185-205-215
C) 165-255 (increased by 10 each time) Boof this was awful on the :45. Wrist still not great but cleans felt pretty strong today and the jerks were quick. Starfished a little at 245 & 255 so had to shift my feet before the jerk…
D) 150.1, 150.1, 150.0, 150.2, 150.0, 149.9, 150.3 – After being at the gym for over 2.5 hours this AM, I needed to get out of there. Kept the rest to 3mins and moved through. Found these manageable so pushed the pace a little more from last week and tried to keep the pace real tight to the 1:50 mark throughout the 500.
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Doubling up…you young thundercat
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Marathon sesh…looking strong there Tom
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A) did all at 185# felt good for the first 7, and last few were a bit more of a struggle to stay with perfect form.
B) 1- 185#
2- 205#
3- 215# touch and go felt good it elbows were slower than I would’ve liked
C) 135, 155, 165, 175, 185, 195, 205, 215
– had OLY coach watch all sets to make small corrections when needed. My feet were fast and felt solid as fuck, didn’t need to press anything out. Speed under the bar felt awesome today especially after yesterday’s shit.
D)
1- 1:55
2- 1:57
3- 1:51
4- 1:51
——–
5- 1:55
6- 1:51
7- 1:47
I felt like the 6 min between the 4th and 5th was a full reset and needs to attack them separately. Pretty consistent throughout and the last one I just went a little quicker cause I was ready to be don’t hahaha. Today felt great overall and I’m definitely happy with the results.
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Good stuff Gabe. We’ll hafta give you something harder next time
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A. 8 minutes at 123. This was about 73% for me, a little tough but felt good overall!
B. 123, 128, 133
C. 103-113 in 8 minutes. These were rough. Kept it light and tried to keep it TNG from the clean to the jerk.
+
2:04.4, 2:03.3, 2:03.4, 2:03.1, 2:03.6, 2:03.5, 2:04.6*
If Matt hadn’t gone paparazzi on me, I would have finished a second faster on that last one.
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A. 185x10x2 These felt way better than normal.
B. 185, 205, 225
C. 165-175-185-195-205-215 (ALL w/o pause at shoulder) 225-235 (miss) -240 (thanks matt)
D. 142.8, 145.3, 145.3, 144.5, 144.7, 144.5, 144.2 These all felt really good.
Came in today a little sore and tired but it ended up being a really good day, thankfully. Hands and shoulders are still a little tender, but overall recovery is good.
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Damn 240…I bet you want another crack at that southie complex
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Tough session mentally for whatever reason. No belt, no lifters. Will try to note this as well moving forward.
A. 2+2 x 10 @ 200#
B. 185/205/225
C. 165-240
D. Target: 1:45
1:44.9 (impressive, I know)
1:44.0
1:43.6
143.4
1:42.7
1:43.2
1:41.7
— these got tough but know I will be prepared come March! Looking forward to tomorrow!
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A) 185 across 10
B) 215-225-235
C)up to 225
D 1:46.8-1:5.1-1:44.8-1:47.5-1:45.0-1:45.6-1:44.5
Overhead has been a bit of a struggle for me weight wise the last 4-5 months but today felt ok. Keeping good form. Rows felt real good. Breathing better and pacing better
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Glad to hear the OH is going well. Numbers look great man, keep it up!
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A. 8min @ 145 – I felt pretty slow towards the end
B. 135, 155, 175
C. 105-155 – I hadn’t done this movement before without a pause so didn’t go super heavy. These felt good and my jerk was much faster than the jerks in part A and I was fully locked out, which is not always the case.
D. Kept to my 2k pace for the first 4 (1:56) and then picked up the pace for the last 3 (1:50) – These weren’t bad, probably could have maintained 1:50 for all of them.
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A. 155 x 10
I got really frustrated here. My jerks need A LOT of improvement. So butthurt.
B. 185, 205, 205
Cleans didn’t feel as good as last time. Should have made a jump to 195 and then to 205. Somewhat butthurt.
C. 135 x 10
After how poor my technique felt during Part A, I took a step back here to focus on footwork and getting under the bar. Very butthurt.
D. 1:50.5, 1:49.6, 1:49.2, 1:49.4, 1:49.1, 1:49.5, 1:45.5
Rows felt a lot better than the last couple weeks. No problems here. Felt well rested after each 500m.
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A. 175 for 10 mins (felt tired at first and then warmed up)
B. 185/195/205
195 got a bit sloppy due to my re-hook grip and my hand getting out wide.
C. 135/155/155/165/165/165/175/175/
185/185 I could have done 3 sets at 185 and 1 at 175 but I can’t remember.
D.
1:47
1:46.7
1:45.5
1:45.9
1:45.9
1:45.3
1:42.2
These were actually not too bad due to the rest. Only took 3 minutes between each interval. Didn’t use the extended rest as I wanted to get out of the gym.
Overall, had a great soul session with J-Peso. Happy to have had him there.
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A. 118 for 10 mins
B. 105/115/125
C. 100/105/110/115/120/125/130/130/
D.
2:11
2:11
2:11
2:12
2:11
2:11
2:10
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A. 118#
B. 125#, 135#, 145# held TnG throughout, these felt good (!)
C. 100/105/11/115/120/125/130/135
+
2:08.7
2:05.6
2:05.1
2:08.4 << prob a more accurate account of my 2k pace- let's be honest, these little legs can't row much more that that, but i felt good pushing it a bit on the later ones- hard to hold back when you feel you have a little more in the tank
—
2:04.5
2:04.3
2:04.3
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A. #105 x10
B. #123, #133, #143
C. #103×4 #108×2 #113×2
Rows- Goal 2:08
207.3
2:06.1
2:06.7
2:06.2
2:06.3
2:06.2
2:06.7
These felt good tried to keep a little faster pace.
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A: 113# x 10
B: 113#, 123#, 133#
C: 83, 88, 93, 98, 103, 108, 113, 118, 123, 128 – I stoped the “TNG” from clean to jerk at after 113 i think.
D: Rows: Goal 1:58
1:57.2
1:57.2
1:56.6
1:57.2
1:56.2
1:57.2
1:57.5
I don’t know if its worth noting this but I seem to be having a hard time keeping a consistent pace for the 500m. I end up rowing a 1:52 and then find myself drifting to a 2:00 and then back down and up again a lot. maybe something to work on?
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