Double Push Jerks

All posts tagged Double Push Jerks

“Tolerance”[10/4]

Posted by Ross Gilling on October 3, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[8] Double/Quadruple Sumo Deadlifts or [5] Barbell Deadlifts

[10] Walking Swings

[3.] Work Capacity

“Tolerance”

- “the capacity to endure pain or hardship”

For time:

[30] Double Push Jerks [2x24kg/2x14kg]

Then – 3 rounds of:

[200m] Run

[200m] Farmers Carry [2x32kg/2x20kg] (half block or 8 gym lengths)

[12] Double Front Squats [2x20kg/2x10kg]

Then:

[30] Pull Ups

-See previous scores here: 10/1/2010

[4.] Finisher

3 rounds of:

[12] Jackknife Sit Ups

[16] GHD Reverse Hypers

[20] Pullover Knees to Chest [16kg/10kg]

Post comments & scores…

“Jazz Gordon” showing good form on overhead squats

 

 

“Pull”[9/29]

Posted by Ross Gilling on September 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . Leave a Comment

[1.] Warm Up

Push Jerk

[2.] Strength/Skill

Barbell Behind the Neck Jerks or Double Push Jerks

[3.] Work Capacity

“Pull”

5 rounds of:

[8] Double Bottoms Up Swing Cleans [2x16kg/2x10kg]

[12] Renegade Rows [2x18kg/2x12kg]

[16] Pull Ups

[4.] Finisher

“Planche Progressions”

1.] Forearm Plank Rocks – Forearm Planche

2.] Push Up Plank Rocks – Push Up Planche

3.] Parallette Plank Rocks – Parallette Planche

Post comments & scores…

Chrissy P L-Seat Pull Ups 

 

 

“Tabataville”[9/28]

Posted by Ross Gilling on September 27, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Snatch

[2.] Strength/Skill

5 sets of:

[8] Double Half Snatch

[5] Vertical Jumps

[3.] Work Capacity

“Tabataville”

Lateral Russian Swings

Double Push Jerks

Step Ups [24/18"]

KB Knees to Elbows

Lateral KB Jumps

-Running clock, 4 minutes per station, 20 sec on/10 sec off, 60 sec rest b/w stations.

[4.] Finisher

“Death by…” 

Shuttle Sprint [forward & backward]

-30 sec rounds, 10 yd sprint & backpedal = 1 rep, add 1 rep every 30 sec until you are no longer able to keep pace with the clock.

Post comments & scores…

Rapido Amigos!!!

 

 

“Sledge”[8/6]

Posted by Ross Gilling on August 5, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . Leave a Comment

[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets of:

[5] BB Sumo Deadlift High Pulls

[5] Weighted Ring Dips

*Alternate movements, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“Sledge”

Perform 4 rounds, each for time of:

[6] Double Dead Squat Cleans [2x20kg/2x12kg]

[12] Double Front Squats [2x20kg/2x12kg]

[6] Double Push Jerks [2x20kg/2x12kg]

[24] Double Horizontal Rows [2x20kg/2x12kg]

*Rest exactly 60 sec b/w sets.

*See previous scores here: 4/29

[4.] Finisher [reps]

Perform a Tabata interval of:

Jackknife Sit Ups

*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec, rest 10 sec and so on for 4 minutes/8 work interval.

Post comments & scores…

Matt showing off his gymnastic skills

on wall climbs

 

“The Eight”[7/28]

Posted by Ross Gilling on July 27, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , . 2 comments

[1.] Warm Up

Perform 3 rounds of:

[4x] (4) V Ups + (4) Deck Squat + (4) Walkout Push + (4) Squat Thrusts

*Perform 4 V’s, 4 DS’s, 4 WPU’s & 4 ST’s, this equals 1 rep, repeat 3 more times to complete 1 round.

-Modify movements if required.

[2.] Strength [load]

Perform 5 sets x 5 reps of:

Barbell Bench Press

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required. 

[3.] Work Capacity [time]

“The Eights”

Perform 5 rounds for time of:

[8] Double Dead Power Cleans [2x24kg/2x16kg]

[8] Rainbow Slams [20#/14#]

[8] Double Push Jerks [2x24kg/2x16kg]

[8] Deck Squats

[8] Single Dead Snatches [2x24kg/2x16kg, 4 per side]

[8] Med Ball Squat Cleans [20#/14#]

-Scale loads and modify movements if required.

[4.] Finisher [reps]

Perform a 4 minute Tabata couplet of:

Double Unders / Single Unders

Seated Rainbows [12kg/8kg]

*With a running clock perform maximum DU’s in 20 seconds, rest 10 seconds, then perform maximum SR’s in 20 sec, rest 10 sec and so on for 4 minutes/8 work intervals.

Post comments & scores…

Mikko is KB ready!

“Stagger”[7/20]

Posted by Ross Gilling on July 19, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 5 comments

[1.] Warm Up

Body-weight

[2.] Strength [body-weight]

Perform 4 rounds of:

[4] Towel Knees to Elbows

[4] Towel Plank Walks

[4] Push Ups

*Perform movements in sequence without breaking the plank position, 4 x through equals 1 round. Rest 60 sec b/w rounds.

-Modify movements if required. 

[3.] Work Capacity [time]

“Stagger”

Perform 3 rounds for time of:

[16] Double Sumo Deadlift High Pulls [2x24kg/2x16kg]

[32] Box Jumps [30"/24"]

-Scale loads and modify movements if required. Record loads & time.

[4.] Finisher [reps]

Perform a Mikko interval for:

Double Push Jerks [2x16kg/2x8kg]

*With a running clock perform maximum reps possible in 30 sec, rest 15 sec, max in 30 sec, rest 15 sec and so on for 6 min/8 work intervals.

-Scale loads and modify movement if required. Record load & total reps.

Post comments & scores…

EdgeFITing is a family affair…

a PODing family is a healthy, happy family!