Run 400m or Row 500m
20 Shoulder Swings
5 Strict Press w/bar
5 Push Press w/bar
5 Push Jerk w/bar
Group Syncro Bar Work: Split Jerk
5 Jerk Balance
5 Split Jerk (Pause for 3 seconds in the dip and catch position)
5 Split Jerk (No pause)
Shoulders: 3 Way Stretch, Trap Smash or Shoulder ROM
Come get mobile with some Yoga on the weekends! Killearn on Saturday and Tally on Sunday!
Lift of the Day:
Split Jerk 6x1
(70-85% Rest 1-2 mins bw sets)
Skills & Technique: (Click below for links to more info)
2 Push Jerk 115/85lbs (Rx+ 165/115lbs)
2 Toes to Bar
4 Push Jerk 115/85lbs (Rx+ 165/115lbs)
4 Toes to Bar
6 Push Jerk 115/85lbs (Rx+ 165/115lbs)
6 Toes to Bar
10 Minute AMRAP
Score total reps.
Bar work in the warm-up is very important. This is where a ton of progress gets made. Too often athletes will ignore simple bar work because there is no weight. Perfect the bar drills to help carry over into your lifts. When doing the pause jerks, make sure you're focusing on the position you're in. Feel it and try to replicate the best position you can each time. For the split jerk lifts, I am really looking for 6 heavy singles. Stick to the recommended rest periods. 1-2 minutes after each lift. Scale the percentage of the lift to ensure perfect, crisp lifts. Ultimately, you get to choose the weight however, you're movement is what really determines the weight. The WOD is a repeat from last October. It is a simple couplet and you should go hard and fast. Work your way up the ladder as high as you can ensuring the best movement possible. Push Jerks only!