Split jerk 5-5-3-3-3-1-1-1-1 reps
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Compare to 200308.
Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.
Comments on 210818
41 Comments
CFWUx2 10*45*2 10*95*2
60kg-60 70(2+1)-70(2+1)-70(2+1) 75-75-75-75
135-165
185-205-225
245-255-265-275
155, 165, 175, 180, 185, 195, 205, 215, 225
October 4th, 2021
wu: bike, scales and planks, pvc
skill: db oh variations
wod: push jerk
+ 3 sec negative strict press each rep*
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
45 - 47 - 50 - 50 - 52 - 55 - 57 - 57 - 57 kg
post: bike, stretch
* As the CF Total revealed significant over head weakness (strict press 1 RM 52 kg), I limited the weight in the jerk by putting stress on the negative phase.
165x5
175x5
185x3
190x3
200x3
205x1
215x1
225x1
235235Felt better than I have in years on these...
183/42/176cm
5- 95/115
3-145/165/185
1-205/225/235 (fail)/ 235(fail)
M/35/6'/175#
singles of 235/240/245/250
Deo gratias
Male 23y 175cm 82kg
145
175
195
215
215
225
225
230
235
1 month since my wrist injury
5/ 50 kg
5/ 70
3/ 80
3/80
3/90
1/100
1/110
1/120
1/130 fail
E2MOM
60, 70,
80, 90, 90,
100, 110, 110, 110
M/25/5'8"/155lb
CrossFit AFK
155lb-155lb-175lb-175lb-175lb-195lb-195lb-195lb-195lb
45-65-75-75-80-85-95-100-105
F/24/5’5/140
CrossFit AFK
5: 115-125
3: 135-145-155
1: 165-175-185-195 (failed 1st attempt then got 2nd)
42 / 6’0 / 190
165x5
185x5
195x3
205x3
215x3
225 F
225 F
220 F
220 F
Felt good in the early sets, a little shaky at 205 and 215. Then just had nothing for the singles. Couldn’t get a good dip or a good push under the bar. Oh well.
48m/5'10"/180
3/08/20: up to 175#
Today: from power clean...5*135,140. 3*145,150,155. 1*165,175,185(f),180#
135-155-175-185-195-205x5
5: 75-95
3: 115-135-145
1: 155-165-175-185
115-135-145-155-160-165-175-185-190(almost)
200308: 115-135-145-155-160-165-175-180-185
split jerk
95-115-135-135-155-185-attempt 205 fail -attempt 195 fail
125-135-145-155-165-175-185-195F-195F
65-75-80-85-90-95-100-105-105
95/115/135/145/150/160/170/180/185
first time doing just split jerk w/out clean so PR!
Split Jerk
135-135-155-165-175-185-195-205-215F-205
SJ:
5: 75-85-95
3: 105-110-115#
bench press
5: 145-145
3: 150-155(2)
95x9
115x7
135x5
135x5
135x5
155x3
155x3
175x1
185x1
205x1
225x0 fail
215x1
Limited to 2x 12,5 kg DBs, so modified this to:
--
2x 10 alt/ single-arm strict presses
10 strict presses
10 push presses
10 push jerks
6x 10 split jerks
10 push jerks
10 push presses
10 strict presses
2x 10 alt/ single-arm strict presses
--
Plus 5 km run in the morning.
Mjölnir
For time:
10 dumbbell hang snatches 22.5kg
15 burpee
20 dumbbell hang snatches
15 burpee
30 dumbbell hang snatches
15 burpee
40 dumbbell hang snatches
15 burpee
50 dumbbell hang snatches
15 burpee
-12:40
언젠가 게임즈의 발킬리들이 날 구원해 주길
2x70#DBs:
5,5,4,4,4,4,4,4
5x 105, 125
3x 145, 165, 175
1x 180, 185, 190, X
M/50/5'9"/160#
135-135-145-145-155-155-165-175
1rm pr
x5: 165 - 185
x3: 195 - 205 - 215
x1: 230 - 240 - 250 - 260 (fail)
m/53/5'11"/200#
Well done Charlie.
I did push press
5- 105
5-115
3-125
3-130
3-135
1-140
1-145
1-150
135 / 145
155 / 160 / 165
185 / 195 / 205 / 210*
My split gets less and less apart as the weight goes up, so the 210 almost felt more like a push jerk, but it got overhead and the feet got back together. Had a muscle ache in my back right in the first round of 5, so that sucked, pushed through however.
Split jerk 5-5-3-3-3-1-1-1-1 reps
82.5-117.5
132.5-142.5-152.5
162.5-177.5-192.5-202.5(f)
70-80-90-100-105-110-115-120-125KG.
https://youtu.be/UT8LcjtfgPs
95, 105
115, 120, 125
130, 135, 145, 150
M/46/6'2"/180#
5 - 135/145
3 - 155/160/165
1 - 175/180/185/190#
Globo scale: If using iron plates build to heavy singles that you can control. Set pins up in the rack, or just know your limits. A great time to practice and perfect your split jerk technique. If using dumbbells today use the same rules, sans the rack. If you max out the dumbbells do AMRAP sets or multiple fast singles. Another option is to practice split jerk technique then do split jerk stance strict presses with the dumbbells.
Bodyweight sub: Spend 15 minutes after warmup working on kipping handstand pushups, with a deficit if possible. Scale as necessary. If you don't have a wall do clapping pushups. Also throw in some knee ups and explosive squat jumps for power production.
Thanks for these tips, always useful, especially when lacking ability, equipment, or both ;)
Champions Club Scaling Notes
RANT
Nothing to rant about, but make sure you can alternate feet on the split jerks, especially on the lighter/more-rep sets.
WORKOUT THEMES
Now that I think about it, a heavy split jerk is probably the most difficult way to challenge jumping/landing in all of weightlifting. Upright torso, unilateral loading, overhead position, and heavy load.
MAIN DECISION
Do I have the technique/strength to make a 1 rep max the best use of my time, or should I do more reps at a lighter weight?
TECHNIQUE SCALE
More reps as a lighter weight, maybe sets of 10 or more. And alternate your freaking feet.
CONSISTENCY SCALE
As listed, but find a rhythm and rebound on the sets of 5 and 3. This also puts a big time challenge on our squat shape (the dip) because it becomes like a really heavy wall-ball.
INTENSITY SCALE
Do a short burpee set or sprint before each lifting set.
INJURY SCALE
Upper-body - Do a max effort back squat and then maybe practice some box jumps or lunges between sets.
Lower-body - AMRAP in 20 minutes of: 60-sec. handstand, 20 knees to elbows
MY STUFF
Not great today. 205. Felt good early on but was kind of bullshitting/impatient in working up in weight. Did all splits on opposite foot but that didn't make a difference.
GENERAL FEAR LEVEL: 3