Floor Press, Push Jerk and a Couplet

Monday 22.6.15

Kenny Oly Nationals

Kenny’s brilliant third place in this weekends Australian Weightlifting Youth Nationals, congratulations from everyone at Adapt.

A. 15 minutes to complete 1-1-1-1-1 Floor Press

B. 10 minutes to establish a Push Jerk double (from the racks)

C. 10 minute cap for the following WOD, you choose depending on strength/skill:

Option 1:

  • 21-15-9
  • Thrusters @ 42/30kg
  • Pull Ups
  • see notes below for scaleable options
  • wait a minute….. doesn’t this look like F***?!

Option 2:

  • 12-9-6
  • Thrusters @ 60/40kg
  • C2B Pull Ups

Option 3:

  • 9-6-3
  • Thrusters @ 75/50kg
  • Bar Muscle Ups

Notes:

  • Option 1: The substitute for pull ups is Ring Rows and the scalable weight for the Thrusters is 50% of your 1RM Cluster
  • Options 2 & 3 cannot be scaled at all, if you want to do C2B or Bar Muscle Ups, you have to take on the weight as prescribed.

Post weights and times to comments

  • Ivan L says:

    That’s my girl. Exciting competition too: only 1kg between 1st and 3rd. Interesting to see tactics figure in the outcome. Would have been really interesting if Kenny had made her 3rd snatch (which she got overhead but dropped behind her). She’d have been 3kg ahead and the C&J would have been even more nail biting. Oh well, next year….
    A. Worked with new starter Scott (1st session today). I did 5 x 95 kg but Scott helped a little on at least 2 of them.
    B. 85kg.
    C. Franbush. Not quite prepared for this. 6:12 RX, 30s slower than PB.

  • Alexis Cooper says:

    Awesome work Kenny, so impressive.
    A. 37.5kg
    B. 35kg. Was focusing on technique but still cranky for not pushing myself
    C. 7:50 at 25kg with RR.

  • tim says:

    Congrats Kenny!
    A) 110, failed 115 twice
    B) 70kg – down 15kg from last week
    C) hit time cap at 12 pull ups in round of 15, option 1

  • Amelia says:

    A. Worked up to 50kg (rm 52.2)
    B. 55kg again
    C. didn’t push hard enough today.. mins off my PR (7.52).. today was 9.10

  • David N says:

    Go Kenny!

    A: 60kg
    B: 60kg
    C: Fran option at 42kg. 5/9 pull ups
    I had the time to finish this but not the capacity. Just needed another 30 seconds or to be able to breathe.

  • Elaine says:

    Congratulations and well done Kenny!
    A:45kgs – off the floor – did this bench style last week so this was weird.
    B: 42.5kgs
    C: 3/9 thrusters @25kgs switched to ring rows after 14/21 pull ups

  • A. 90,95,100,105,112.5kg
    B. 60,70,80kg
    C. Opt1 Fran 4:31 Rx

  • TarrynC says:

    A: worked up to 50kg on bench, equal 1rm. Failed 52.5kg then failed 51kg. Maybe next time!

    B: previous 1rm was 52.5kg. Got 2 at 55kg today, although second rep was pretty ugly.

    C: DNF in 10min cap. First ever attempt at RX. Got 12/15 pull ups. Last time we had an 8 min cap and I finished 15/15 thrusters at 25kg. Happy with that improvement.

  • Karl Buchhorn says:

    A: 111KG
    B:115KG
    C:Opt 3, 4:49

  • A) 100 (matched my PB). Missed 105kg.
    B) 85kg
    C) 8:28 – Option 2. That workout really hurt me.

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