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Components

Push Jerk

Tudor

Settings

Workout

Thursday 9/9/21 WOD

Warm-up

What you need:
Barbell
Dumbell

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs

Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat

Specific Prep
*Coaches Choice

Strength

Push Jerk (6x1)

Push Jerk

-Building to a heavy single or 1rm
-50%x3, 60%x3, 70%x2, 80%x2
85%+x1
(Record heaviest weight)

Alternate Options:
-DB/KB/Odd object Push Jerk

Metcon

Tudor (Time)

For time:
20-16-12-8-4
Single arm Devils press (50,35)
-Alternating arms
200m run

(15 min cap)

Ex.

20 alternating Single arm Devils press
200m run

16 alternating Single arm Devils press
200m run

12 alternating Single arm Devils press
200m run

Alternate Options:
Devil press?
-Up/Down + Jump squat
200m run?
-250m row
-:30 Mountain climber +:30 Jumping jacks

Cool Down

*Coaches Choice

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, September 09, 2021

Male Clients

1

G-Man
St. Onge

5:00 AM (Virtual)

1 x 1 @ 255 lbs

got too excited at 265, shoulda had it

2

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 241 lbs

3

Keivan
Russo

12:00 PM (Indoor)

1 x 1 @ 235 lbs

95/135/155/175/195/215/235

3

Matt
Calhoun

5:30 PM (Indoor)

1 x 1 @ 235 lbs

4

Tim
Furbush

12:00 PM (Indoor)

1 x 1 @ 215 lbs

5

Mark
DiRienzo

12:00 PM (Indoor)

1 x 1 @ 210 lbs

5

Nick
Lupoli

5:00 AM (Indoor)

1 x 1 @ 210 lbs

6

Private

5:00 AM (Indoor)

1 x 1 @ 207 lbs

7

Nate
Oram

6:00 AM (Indoor)

1 x 1 @ 205 lbs

7

Rob
Scannevin

7:00 AM (Indoor)

1 x 1 @ 205 lbs

8

Brendan
Sheehan

7:00 AM (Virtual)

1 x 1 @ 185 lbs

Failed 205#

8

Tony
Potenti

12:00 PM (Indoor)

1 x 1 @ 185 lbs

9

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 1 @ 182 lbs

17# PR

10

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 175 lbs

11

Alexander
Alvarez

5:30 PM (Indoor)

1 x 1 @ 170 lbs

12

Jay
clancy

5:00 AM (Virtual)

1 x 1 @ 165 lbs

85,115,125,155,165f,165

13

Carl
Donadio

7:00 AM (Indoor)

1 x 1 @ 160 lbs

14

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 150 lbs

15

Dan
McCarthy

5:00 AM (Indoor)

1 x 1 @ 145 lbs

16

Private

5:30 PM (Indoor)

1 x 1 @ 135 lbs

17

Armaan
Sinha

3:30 PM (Indoor)

1 x 1 @ 120 lbs

18

Sharangdhar
Phatak

6:00 AM (Indoor)

1 x 1 @ 115 lbs

19

Connor
McCarthy

5:00 AM (Indoor)

2 x 1 @ 80 lbs

Failed 85 twice

20

Carolina
Lucchese

12:00 PM (Indoor)

1 x 1 @ 70 lbs

Female Clients

1

Helene
Desjardins

5:00 AM (Virtual)

1 x 1 @ 155 lbs

2

Erin
Collette

5:00 AM (Indoor)

1 x 1 @ 145 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 140 lbs

4

Christine
Guerard

5:00 AM (Indoor)

1 x 1 @ 130 lbs

5

Jessica
Clancy

6:00 AM (Indoor)

1 x 1 @ 126 lbs

6

Marissa
Papazian

5:00 AM (Indoor)

1 x 1 @ 125 lbs

Failed 135

7

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 120 lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 120 lbs

8

Traci
Lake

6:00 AM (Indoor)

1 x 1 @ 115 lbs

9

Heather
Clancy

5:00 AM (Virtual)

1 x 1 @ 113 lbs

Lft shoulder/rgt trap tight

10

Simony
Cardoso

3:30 PM (Indoor)

1 x 1 @ 105 lbs

11

Sandy
Brock

5:30 PM (Indoor)

1 x 1 @ 90 lbs

11

Victoria
Tuite

5:30 PM (Indoor)

1 x 1 @ 90 lbs

12

Carolyn
Keiper

5:00 AM (Indoor)

1 x 1 @ 85 lbs

12

Claudette
Andrew

6:00 AM (Indoor)

1 x 1 @ 85 lbs

12

Heather
Schmidt

5:00 AM (Indoor)

1 x 1 @ 85 lbs

12

Stephanie
Nephew

5:00 AM (Indoor)

1 x 1 @ 85 lbs

13

Kim
Hardin

5:00 AM (Indoor)

1 x 1 @ 80 lbs

14

Emily
Oberlee

5:00 AM (Indoor)

1 x 1 @ 75 lbs

15

Jackie
Donadio

3:30 PM (Indoor)

1 x 1 @ 70 lbs

16

Susan
Black

7:00 AM (Virtual)

1 x 1 @ 60 lbs

17

Mary
Gemme

5:00 AM (Virtual)

1 x 1 @ 56 lbs

18

Julia
Rissmiller

5:00 AM (Indoor)

1 x 2 @ 50 lbs

18

Melanie
Maletta

6:00 AM (Indoor)

1 x 2 @ 50 lbs

19

Coreen
Williamson

6:00 AM (Virtual)

5 x 6 @ 40 lbs

2x20lb DB