Split jerk 3-3-3-1-1-1-1 reps
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Stimulus and Strategy:
Today is an opportunity to go heavy on a lift we don't see too often. Because of this, take time to focus on your footwork as you warm up. The split jerk is a valuable lift because, unlike the push jerk, it allows us to receive our maximal amount of load overhead. If you know your heaviest split jerk, complete your first set around 65-70% of your max. Otherwise, increase the loading in the warm-up to something challenging and start there.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Split Jerk
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Comments on 260207
68 Comments
3-3-3-1-1-1-1
40-50-60-70-75-80-85 KG
25kg/30kg/40kg/45kg/50kg/50kg/52kg completed on the 7th,not written
Warmed up with 8 x 45lbs & 6 x 95lbs.
Working sets are as follows:
3 sets of 3 x 135lbs
Then for the singles I did 155-155-160-162
3-3-3-1-1-1-1-1
25-35-40-43-45-50-55kg
95-115-135-155-175-185-190
221013: 95-115-135-155-175-185-190(F)
50, 55, 60, 65 x 1
11/11/13/15/15/15/15
(9weeks postpartum)
3 - 35kg
3 - 35kg
1 - 35kg
1 - 40kg
1 - 45kg
1 - 50kg (almost failed)
M 53/79kg/175
Time 14:50min.
Split jerk 3-3-3-1-1-1-1 reps
Kg 60x3, 66x3, 70x3, 72x1, 72x1, 74x1, 76x1. I'm not sure for right technique but managed somehow.
3@80
3@85
3@90
1@95
1@100
1@105
1@110
Completed as a E2MOM
43/m
RX
3-155
3-175
3-195
1-205
1-205
1-205
1-210 (failed rep)
70kg/72.5/75/80/85/87.5/90 RX
135-155-175-185-195-205-215 (voltando ao treinos fortes)
Rx — 185/195/205# on triples and 215/225/235/235# on singles.
M/34/5’9”/175#
PR is 245#. Hit 235# once tonight but it wasn’t pretty. Missed it on the 2nd attempt. Hit 225# for one x3 after to work on form.
3-66 lb
3-88 lb
3-88 lb
1-99 lb
1-99 lb
1-110 lb
1-110 lb
From the floor:
225, 235, 245
255, 275, 285, 295, 305(F)
Beast mode!
From the floor?! Daummmmmm.
3-95
3-115
3-135
1-155
1-185
1-190
1-205
185-205-225-235-245-255-265xlbs.
*Failed 265lbs.
*Wore a Belt.
Fantastic!
130-140-150-160-170-180-190 lbs
Modified
4 reps each set
95#-115x7
Alternated single unders and candlesticks after each set
Kept it on the lighter side of moderate due to how the joints were feeling. Why 4 reps? I alternated leading and trailing legs each rep so I wanted to keep it even. Why candlesticks? I only seem to do them during 12 days of Christmas WOD and they serve a similar purpose as single unders (body coordination work), so why not. SJ requires this too.
Split jerks
-sets of 3, did 105 lbs
-sets of 1, did 125, 145, 145, & 155 lbs
Clean and jerk no rack
I haven’t done split jerks without cleans in ages, I hit a PR on my 6th set 😁
Rx
3: 185, 185, 225
1: 245, 265, then pushing through the pain of front rack to attempt and fail at 275.
Gotta love that the picture today is a woman dunking on us 😂
Awesome job!
3x 135, 165, 185, 205, 225# (PR)
1x 185, 235#, failed 245 but I was content lol
Great job, and congrats on the PR!
135/185/205/215/225/235/245
39 male 205 lbs 5’8”
3@135
3@145
3@155
1@160
1@165
175 fail
1@165
1@165
first time trying split squats
Awesome job!
3- 145 lbs
3- 155 lbs
3- 165 lbs
1- 175 lbs
1- 180 lbs
1- 185 lbs
1- 190 lbs for a PR 🥹
Good job, everyone!
Congratulations! Awesome!
225 is a lot! Fantastic!
85 95 115 135 155 165 165
56 yo M/ 5'9"/ 147 lbs
95-100-105-110-115-120-125 lbs
total 1370 lbs
SJ wasn't going to happen w/ my wrist, so...a homemade workout.
4 RFT
10 deadlift, 165-175-185-195#
25 cal row, 8-7-6-5 damper settings (1:38-1:45, 400-415m)
101 single unders
19:32
That was good!
63/5'8"/160
That's a solid sub!
I like it, Jim, great job!
Great!
Split jerk 3-3-3-1-1-1-1 reps
95-105-115-120-125-135-150
Charles! Nice work! I see heavy lift days are your strength!
What Favo said...nice, Charles.
🙏🏻
Good work!
Good work!
3@95
3@115
3@125
1@135
1@155
1@165
1@175 - failed
Kg: 3 x 50; 60; 70; 80; 85
Kg: 1 x 90; 90
60 / 70 / 80 / 80 / 80 / 80 / 80
95/115/115/135/145/145/145
3 - 3 - 3 - 2 - 2 - 2 - 1 wall walks
Notes: still recovering neck/shoulder - didn’t want to do anything explosive. Need to work on wall walks with the open coming up.