Workout 4

Burgener warm-up with 15-lb bar
Bear crawls with push-ups mixed in
I tried out a few static holds from the gymnastic book, but did not do them very much today. I’ll work them into the routine and do them more systematically. The upright hold on the rings with the rings turned out; and the “basket” hold (a partial skin the cat that you just hold, with legs straight and horizontal above your up-facing torso) and pull-up attempts. I tried this on both the bar and the rings. I need to be sure to stay comfortable upside down on those like I always was. Haven’t done enough of that in the past year.

Then, clean and push-jerks x 3 at 95, 100, 105. Cleans only at 110, 115, 120, 125 x 3, then 127 x 1, got excited and skipped ahead to bodyweight, 130, and did two cleans at bodyweight for the first time ever. The first one was really good in that I really got under the bar. The second one was more awkward, as if I surprised myself and did not drop all the way down. Still, it felt pretty decent. I failed on the third one, did not drop under fast enough (most likely also did not elevate it as high because of fatigue).

I really want to do split jerks despite my sore right ankle from the sprain. I can’t throw it behind me into the lunge–or I can, but I favor it, so it won’t work for jerks. So, I’m determined to do the split jerks with my right foot forward contrary to preference. I put the bar in the rack and did split jerks: 65×2, 75 x 3, 85 x 2, 95 x 2, 105 x 2, 110 x 1, then was so psyched at that new heavier jerk PR that I took it out of the rack and did three clean and jerks at 110.

I may have jerked more than 110 years ago when training with Scott at CrossFit Seattle, but I don’t remember for sure, and at any rate had not jerked that heavy in years. This was a good workout! And took 90 minutes! I wanted to run some sprints, too, but better spare the ankle until at least tomorrow to see what the fallout is from the O-lifts, if any.