Zercher Squats, Pendlay Rows and 13.4

Friday 23.01.15

6:30am crew heat 1 - hitting #thrustersAndDoubleUnders #adaptcf #train

Just a reminder that the gym is closed on Saturday and Monday this long weekend. Have a top Australia Day


  • 5×3 Zercher Squat
  • 3×8 Pendlay Row


  • Open workout 13.4
  • 7 min to climb the ladder
  • 3 T2B
  • 3 Clean and Jerks 60/40
  • 6 T2B
  • 6 C&J
  • 9 T2B
  • 9 …

FF option

  • 7 min to climb the ladder
  • 3 Situps
  • 3 Clean and Jerks 40/25
  • 6 Situps
  • 6 C&J
  • 9….

Post loads, reps and training notes to comments

Sharing is Caring ;)
  • A1: 35kg
    A2: 25kg
    B: FF – completed 12s, got 2 Sit Ups into the 15s. Used 20kg for the C&Js.

  • Fee says:

    A: worked up to 35kg – yes this was weird
    B: 30kg
    C: RX – however my T2B got completely S%&T and I was all muddled up – only got to 8th T2B in round of 9. Good workout though

  • Ivan L says:

    A. 70kg. Thanks Pete (I think).
    A handy tip for later sessions – wrap wrist straps around the bar (and/or but sweat bands on your elbows). No, really.
    B. 50kg. Seems too light the first 3 reps but then feels too heavy the last one or two. Hard to resist the urge to move your back more.
    C. Went light because of sore traps/neck but did T2B. 1 lift in round of 15. A note on the beyond the whiteboard entry – I think it has the C&J first so I left off my 15 T2B – can’t see how edit my entry on mobile app.

  • KJ says:

    A: 45kg. Liv and I watched and cheered on Karen as she did 50! Then laughed coz we ran out of time…so just Karen was in beast mode for this one haha.
    B: 35 40 then 45kg
    C: was super keen to beat my score from 2013. Happy to say I did, by 35 reps, almost doubling my score. Got one C&j into my round of 15. Liv also beat her last score 😉

  • Ray Simonsen says:

    A1) 102kg.
    A2) 62kg
    B) FF version – 13 Situps into the Round of 18.

  • “The Unicorn”: 5k Row, 100 Burpees. Split how you like.
    I did 4 Rounds of 1250m Row, 25 burpees. Finished in 27:49. There was probably some other stuff after that but I don’t remember too good. 13.4 was 15/15 t2b I think.

  • TarrynC says:

    A: increased weight with each set….25, 35, 40, 45 & 50. Hurts the arms! Sara and I used a towel.

    B: 35kg. These need work, I am not very good at them!

    C: started with T2B, got 2 into round of 6 but they were too slow and I couldn’t string them together so scaled to sit ups. Kept weight at 35kg. Shoulder feels a lot better doing the jerk this week, so I am happy!

  • TessaW says:

    A: worked up in jumps of 10-20 and got to 85kg. Probably could have tried another if we had time.
    B: 35,40,40
    C: last time I did this it was with knee raises. Did it Rx with t2b and got to 5 of 9 c&j. Was struggling to string t2b together today and all were single reps, too much dropping off the bar!

  • Amanda C says:

    A. 40kg
    B. 35kg
    C. FF with 30kg. Finished the situps in the round of 15.

  • A. 110kg
    B. 60kg
    C. 10 C&J in the round of 12 Rx
    felt very fatigued tonight.. should have done better

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