Saturday, February 13, 2016

Saturday 13.2: Mu's, Wb, Jerk, Farmer's walk

Saturday. Metcon, 4rds of: 4 bar mu, 20 wb. Time, 5.24. Push jerk triples from blocks (up to 85kg). Farmer's walk 2x20m (up to 135kg).

Huh I was waiting this session like a little kid. Reason: yesterday was a day off. We went outdoors for a dinner and quality time with family. Today I had decided to take the first step towards the newly acquired Rogue jerk blocks. Respect to the gym owner who finally got these bad boys! This place is great.


  • 4 rounds of:
  • 4 bar muscle-ups
  • 20 wall ball

Session started with a skills related conditioning piece. I went back and forth in my head between ring and bar muscle-ups and finally ended up with bar mu's. It's been an eternity since doing mu's last time so it was about time to throw down.

Nice combo. Shoulders were burning pretty well. I still battle with the feeling of how much to gas in metcons including muscle-ups. I'm kinda afraid of hitting the wall on those so I hold back a bit throughout the wod. In this one I felt like I kept good breaks between wall balls and mu's but then again  afterwards it was like I could have gone faster. Or with shorter breaks.


  • Push jerk triples from jerk blocks (60, 70, 80, 83, 85, 85, 85kg)
Like a dream come true. This is an understatement though. I've seen dreams of these since day one when I started crossfit. My clean is way stronger than my jerk so this is a tool to work on my overhead strength and technique with heavier weights. It's a different thing to lower the barbell on front rack position compared to this where you can drop it on the blocks and tie another shot at it.

I basically didn't have any plans as this was a totally new thing for me. Took a set at 60kg, then 70kg, and just built up by feeling. Finally there were 3 sets of triples at 85kg. Only afterwards I realized that was definitely the heaviest push jerks I have done in my life. 85kg as a single is PR for me and today I did 9 reps at that weight. Split jerk is over 100kg but push jerk's limits have been at this point. I guess something good has happened even though heavy barbells have not been over my head in a month. Felt super happy on this part!


  • Farmer's walk 2x20m (105, 115, 125, 125, 135kg)
Lately I've learned to respect this movement big time. The matt is 20 meters long so I grabbed the handles and went one way, dropped them down, and came back after a little breath taking session. This is definitely an entire body element that requires you to fully engage the entire body. That also results in developing every piece of this body.

This strongman stuff is great. I'm planning to add this to my program on a weekly routine. At least some strongman piece for sure, variance is the key to everything. Pretty obvious stuff. This was the heaviest I have done this far. It started to get on my grip strength in the last round.

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