0530 Potomac – Lots of Jerks, Front Squat, Pullups, Dips

21Dec11


Many memories of the old Cap Center (or USAir Arena for you younger folks). Sadly, this concert was not one of them.

Still taking it very easy on anything MetCon-ish until I get this chest crud cleared. No use risking a heart attack in the gym.
———————-
Pre-WOD
5 minutes jumping rope – running man and singles, mostly

6 rounds
3 12# thrusters
3 12# good mornings
3 dive bomber pushups / 3 cat-dog

mobility

WOD
Behind the Neck Jerk
35(3) – 65(3) – 95(1) – 95(1) – 105(1-1-1-1)

Jerk Complex (2 push jerk, 1 split jerk)
65 – 95(f – split jerk) – 65 – 75

5 rounds
2 rounds of 3 pullups + 3 dips (1 jump, 2 strict)
5 front squat 65#
6:26

The heavy weight stuff felt fine.
Metcon – took my time on this, particularly with the lack of pullup bar space. Also finding myself really out-of-synch with my kipping pullups. As in – they didn’t exist so many of them wound up being strict. At least I still have pullups.

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