Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk
Add weight each set.
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Stimulus and Strategy:
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.
Intermediate option:
Same as Rx'd.
Beginner option:
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk
Add weight each set.
Resources:
The Push Press
The Push Jerk
The Split Jerk
The Strict (or Shoulder) Press
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Comments on 260323
121 Comments
Sub/scale:
*working on overhead position
3 shoulder press
2 push press
1 push jerk
75-80-85-90-95-100-105lbs
2:00 rest
39 / M / 5'9" / 144lbs
95-105-110F-100-100-105-105
Started too high it seems.
115/125/135/145/155/160/165lb
100-125-140-155-170-185(f+f)-180(f+f)-175-175(f)-175. Did it every 3 minutes but with so many fails ended up about the same total time. Really got greedy on the 170 to 185 jump. Should have done it at 180. The 200+ results that the usual suspects put up are unimaginable! I don't think I can do a single split jerk with those weights :)
75-95-115-125-135-125-125
1-65
2-75
3-85
4-90
5-95
6-97.5
7-97.5- failed push jerks
M/48
95, 115, 135, 155, 145, 150, 160
the complex failed at 35 kg
3 push press ok
1srt push jerk ok 2d failed
RPE 8/10
60 - 70 - 73- 75 - 76 - 77 - 78 (kg)
In between did 6 each round zercher squats and deadlifts with the same weight, bench press with 50lb dumbbells, dips, toe to bar went slightly quicker than 5 min rounds total time 32:00
35-40-45-50-55-60-65lbs
3 strict press
2 push press
1 push jerk
Rare afternoon workout.
135-145-155-165-175-180-185 (F - got psyched out and didn’t attempt the split jerk), all weight in kilograms.
next time wear a belt!
(jk amigos.)
39M 5’8” 200lbs
65
85
95
105
115
125
135
strict press
push press
split jerk
1st week back. Had to deload 😮💨
95-105-115-125-135-145-155
155-160-165-170-175-180-185lbs.
#’s
Rx 185,225,225,235,245,255,265
135 155 175 185 205 225 230
was doing 3 min apart but the last one I took the entire 5 min to recover ! 😆
✨️ 15-Minute Elliptical Warm-Up
Beginner option: Every 5 minutes for 7 sets, for load:
- 3 strict presses
- 2 push presses
- 1 push jerk
✨️ 45-50-50-55-55-60-60lbs
✨️ 15 Weeks Postpartum ✨️
Went every 3:30 due to time restrictions. Still hit the same weights I planned on hitting.
Fantastic!
Great job!
95-115-125-135-145-155-160 (lbs)
160 was definitely the limit and technique started slipping.
That's a solid "limit" though! Great job.
Very well done, bro!
135,155,175,195,215*,215,215
Messed up the first set at 215lbs, dropped and finished within the time. No issues with the other two sets, other than them being terrible🥴
That’s still some boss weight you put up!
75/95/95/95/95/95/95
m/56/180
Good one to get back on the path after a week off:)
Nice one, Mike!
Welcome back!
Nice restart, Mike!
I’m sorry, what? Holy shit!
Okay, Hulk! Nice work.
Beast!
Dang!!!
Dang!!!
2. 50kg
3. 60kg
4. 65kg
5. 70kg
6. 80kg
7. 75kg
95-105-115-125-135-135-135
135-140-145-150-155-
155-145missed the 6th split jerk after an ugly and confidence robbing 2nd power jerk during that set of the complex. Last 4 sets were extremely difficult, but finished with a solid split jerk round 7 even if it did feel like 250lbs!
30lbs for dads top set, for some good practice and quizzing on the movements.
46/176cm/176lbs
Did these every 3:00 instead of 5:00 due to time constraints.
lbs: 66 77 88 99 105 110* 116**
* Previous PR
** New PR
Congrats on a new PR!
85kg
for 7 sets
Shoulder issues
243 lbs
M/32
Excellent!
from floor: 35-45-55-65-75-80-85*failed at PJ-dropped & restarted set to finish @ 80#
2025-70#
Nicely done plus improvement!
Solid
# - 35,45,55,65,75,85,95
Nice, Lori!
Excellent!
In pounds
55-65-75-85-95-105-115
251124: (2 PJ + 2 SJ), 75-85-95-105-115-125-135-145
Started out conservative with intent to keep going pending how the body felt - elbow arthritis started acting up so stopped at 115.
Good call so you can carry on & lift another day! Still solid work!
Tell Uncle Arthur-itis to take a seat, you got weight to lift!
Keep truckin, LK
Fid 4 sets, worked from 25-40 kg.
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk
35-40–45-50-52.5-55-57.5kg
3 push presses - 35lbs Barbell weight
2 push jerks - 35lbs Barbell weight
1 split jerk- 35lb Barbell weight
The last two sets @ 45lbs
56M
95-115-125-135-145-150-155
from the floor
Great work, Steven, the cleans add a bit extra!
Well done!
80-85-90-95-*100*-95-90 lbs
*Did 3 PPs @100, had to put the bar down and restart, so did +3 extra PPs (48 total lifts). Lowered weight after that.
Great work!
Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk
Add weight each set.
65-75-85-95-105-115-125
Nice job!
20-25-27,5-30-32,5-35-37.5 kg
First WOD after a 2 year break
95-115-135-135-145-145-155
First day back after week vacation
Completed five of seven sets and did not reach 60% of 1RM jerk due to shoulder soreness.
45 45 50 50 55 60 70
45 45 50 50 55 60 70
95, 105, 115, 120, 125, 130, 135
-3 strict presses
-2 push presses
-1 push jerk
*remaining time did max cals assault bike
75, 75, 85, 85, 105 lbs
45-50-55-60-65-70-75 lbs
From floor
115 pounds
25kg/29kg/32kg/35kg/39kg/42kg/45kg
40/50/60/60/65/67.5/70kg (failed last split)
80/85/85/90/95/100/105kg RX
M/56 👨🏻🦳
Kg: 40; 45; 50; 55; 60; 62;5; 65
251124
kg: 60, 70, 75, 70, 72.5, 75, 70, 70, 70
60/62.5/65/67.5/70/65/65kg RX
This is a beautiful complex, I’d love to know the thinking behind it in detail, it looks like this is focusing on each part of a split jerk and focusing on each part proportional to its importance of a successful split jerk (log out, explosiveness in the push, and catching it in the split jerk position
Lock-out*