30RM Push Jerk & A Partner METCON

Friday 10.7.15

A: Strict Press 5×5 @60-70% of 1RM

B: 30RM Push Jerk

C: “Partner Metcon”

In 10 minutes complete

  • 60 Overhead KB Swings @24/16kg
  • 60 T2B/Knee Raises/Sit Ups (2 Sit Ups = 1 T2B)
  • 60 Overhead Barbell Lunge Steps @20/15kg

–Then– 5 minutes of

  • Max Double Unders
  • Plank Hold

**Double Unders can only be completed when a plank is being held. 

Post loads, reps and times to comment section below.

  • Emma says:

    A. 25kg
    B. 22.5 kg
    C. worked with Lexi. Fun workout. I did 16kg KB, sit ups and 8kg bar for lunges.

  • Lex says:

    A. a couple at 22.5kg, then three at 25kg, but only managed to get through 3 in the last set.
    B. 20kg
    C. This one was fun. 12kg for KB swings, knee raises, then 15kg lunges. Think Emma and I did around 170 for the DUs.

  • Ivan L says:

    A. 2 sets at 45kg, then 3 sets at 50kg. I feel pretty good about that (if I ignore the fact that Mike did them all at 60kg).
    B. 35kg. Felt pretty easy until about the 20th rep, then started to go pear shaped. But a good reminder to actually do jerks, not push presses.
    C. Worked with Tim A. Knocked over the first bit in somewhere around 7:30 so had a reasonable rest. Tim’s better at planks, so he did 3 x 1 min, I did 2. I did DU and (I think) Tim did singles, for our total of 303.

  • Ray Simonsen says:

    Worked with Brendo today.
    A) 52kg (no not with the 22kg bar)
    B) 30kg, should probably go heavier next time. – Though I knew all about this after rep 25..
    C) Finished 8:30. With me only subbing the sit-ups.
    D) 110 Reps for Brendo and I. I was managing to consistently string 4-5 double-unders together. So happy with that.

  • Kathleen says:

    A: 30kg (75% ish, oops)
    B: 30kg this was rough. Failed what should have been the last rep cos my arms gave out.
    C: Kristy and I finished with around 2mins to spare, then got 269 DUs.
    My arms are tired now

  • TarrynC says:

    A: 25kg, felt pretty easy!

    B: 27.5kg, did first 15 reps unbroken, then was in pain by rep 20….Amelia warned me that resting actually hurt more, and I agree. Much better to suck it up and get it done.

    C: worked with Amelia and Nicole…we finished the first lot with around a minute to go. Then Amelia and Nicole did all the double unders while I switched between bike and plank. Fun night!

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