1. Jerk or Push press from the rack
Take 12 min to build to a heavy single. Doesn’t have to be a max.
95, 115, 125, 135 (f and hit my leg…ugh!), 135 AGAIN, 145, 150, 155, 160 (PR!), 165 (fail, but SO close!!)
2. 3 rounds
10 shoulder to overhead@115-155/85-105
20 chest to bar pull-ups or pull-ups
18 min cap
Little disappointing not finishing this wod. Had 10 ctb left. Used 105 for this. PP’d the first round in 5, 5. 2nd round did split jerks b/c my shoulders were SPENT. 3rd round tried to pj, it was ok….not the best b/c I was wearing nano speeds. oh well! Even though I was VERY disappointed with this wod, I can’t forget that I worked on jerks for like 45 minutes. Definitely a large factor I’m sure. Also, first time doing any pullups since my shoulder has been a bit of a mess….about 3-4 weeks. Not too shabby, I guess, considering.
If chest to bar pull-ups are slowing you down switch to pull-ups. After the row, bringing the bar up to the shoulders is gonna be a surprise. Don’t forget to get under it. Do this workout calmly. You shouldn’t be sloppy at any point. If you are slow down a bit. I don’t want you to go to failure at any point.