Strength:   Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 70% of 1RM split jerk 1:30 - 2 reps @ 70% of 1RM split jerk 3:00 - 2 reps @ 70% of 1RM...

21 October, 2020 /

Strength:  Split jerk - 2 x 3 @ 60%, then 2 x 3 @ 65% (E1:30MOM) 0:00- 3 split jerk @60% 1:30- 3 split jerk @60% 3:00- 3 split jerk @65% 4:30- 3 split jerk @65% *bars will be taken from the rack. Workout of the Day: "Phencyclidine" AMRAP in 14 minutes: 800 meter...

21 October, 2020 /

Strength:  Split Jerk On the minute x 10: 1 Jerk Drive + 1 Split Jerk Sets 1-5:  60-63-66-69-72% Sets 6-10:  Build to a heavy Workout of the Day: "The Specialist" For time: 15 strict HSPU 30 alternating pistols 45 KB swings (55/35) 60 push-ups 45 KB swings (55/35) 30 alternating pistols 15 strict HSPU ...

16 September, 2019 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 76% of 1RM split jerk 2:00 - 2 reps @ 76% of 1RM split jerk 4:00 - 2 reps @ 76% of 1RM...

07 November, 2018 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 73% of 1RM split jerk 1:30 - 2 reps @ 73% of 1RM split jerk 3:00 - 2 reps @ 73% of 1RM...

31 October, 2018 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 70% of 1RM split jerk 1:30 - 2 reps @ 70% of 1RM split jerk 3:00 - 2 reps @ 70% of 1RM...

22 October, 2018 /

CONGRATS TO OUR SEPTEMBER 2018 SOUTHIE OF THE MONTH, KENDRA KOK! Strength:  Overhead lifts With a running clock, establish heavy singles at each of the three lifts below: Minutes 0:00 - 5:00 - 1 rep strict press Minutes 5:00 - 13:00 - 1 rep push jerk Minutes 13:00 - 21:00...

05 September, 2018 /

Strength: Split jerk 5 sets of the complex:  2 pausing split jerks + 1 split jerk 0:00 - 65% of 1RM C&J 1:30 - 70% of 1RM C&J 3:00 - 75% of 1RM C&J 4:30 - 75% of 1RM C&J 6:00 - 75% of 1RM C&J   Workout of the Day:   "Undertow" 5 rounds: 200 meter...

24 October, 2017 /

Strength: Split jerk 5 sets of the complex:  2 pausing split jerks + 1 split jerk 0:00 - 60% of 1RM C&J 1:00 - 65% of 1RM C&J 2:00 - 70% of 1RM C&J 3:00 - 70% of 1RM C&J 4:00 - 70% of 1RM C&J     Workout of the Day:   "Ordinary World" 3 rounds...

15 October, 2017 /

Strength:  Split jerk 0:00 - 3 reps @ 40% of 1RM split jerk 1:30 - 3 reps @ 45% of 1RM split jerk 3:00 - 2 reps @ 50% of 1RM split jerk 4:30 - 2 reps @ 55% of 1RM split jerk 6:00 - 1 rep @ 60% of...

08 August, 2017 /
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