PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Stretches
60 Second Plank Hold
60 Seconds of Alternating Cossack Squats
60 Seconds of Tempo Burpee Jump Backs @ 1111
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 16-20 Alternating Single-Arm Snatches
Station 2: 30 Seconds of Flutter Kicks
Station 3: 16-20 Alternating Pistols
Station 4: 10-15 Weighted Good Mornings
Station 5: 16-20 Weighted Alternating Lunges
NO EQUIPMENT SUGGESTIONS:
Single Arm Snatches – Substitute Dead Bugs
Weighted Good Mornings – Substitute Supermans
Weighted Alternating Lunges – Substitute Bodyweight Alternating Lunges
When the running clock reaches 50:00, perform the following…
Three sets of:
15-20 Single-Arm Band-Resisted Bent-Over Rows Each Arm
15-20 Weighted Side Bends Each Side
NO EQUIPMENT SUGGESTIONS:
Band Resisted Bent Over Rows – Substitute Single Arm Bent Over Bodyweight Reverse Flys
Weighted Side Bends – Substitute Side Plank Hip Bounces
A). 205 (5 or 10LB PR)
B). Rx 4 rounds 7 reps
Pull ups and snatches UB
Push Press : UB / 8-4 / 6-4-2 / 4-4-4
Kept all my split jerks at 205
Workout was 6 full rounds RX
Late one.
A. 2×125#/2×125/1×140/1×140/1×145/1×150/1×155(x)
B. Did this with my 9 year old daughter. She used a 2.5# plate for snatches and presses.
Mom- 5+15
Anja- 5+30
Love the family workout
Nice job! Keep it up!
A.
225
255
272
281
292# PR!!!!! (285 was my PR)
B. RX with 50# DB
6 rounds + 30 reps
Awesome PR!
Warm up ✔️ 40kg
A) up to 110kg
B) 6 rounds and 20 reps (2 left arm PP)
A. Done as push jerks
I failed my 195 or 95% so I went back down to 80% x 2 reps
B. Done with 60 lb kb and Kb cleans instead of snatches.
4+10
185
195
205
205
215
225
230
Wod:
5 Rounds + 6 Strict Pull Up
Warmup done
Jerk balance and tall jerks done @50kg
A. Split jerk every 2 mins
1-2 @72kg
3-4 @81
5 @86
7-8 @88
B. AMRAP 12 mins
6 strict PU’s
12 alt DB snatch
12 PP SA left
12 PP SA right
5rds +6
No time for anything else, off to entertain the kids all day!!
A. Up to 105kg. 100kg nice but 105 not-the-prettiest technique. (I need to work hard in this movement, there is a huge gap I should bridge between my clean and my jerk (+20kg))
B. 6+13