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.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk
Compare results to September 15, 2020.
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Push-Ups
Go hard, earn your rest, and repeat!
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/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest
NO EQUIPMENT SUGGESTIONS:
Alternating Dumbbell Hang Clean and Jerks – Substitute Plank Kick Throughs with Hand Tap
Goblet Lunges – Substitute Jumping Lunges
When the running clock reaches 40:00, perform the following:
Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 245
B. 2:53, 2:56, 3:23, 3:46
Split jerk 255
Split wod into 8 2 min rounds
Row 250
5 shspu
10 pu
All done working 1:30
A. Up to 275# – big PR!
B. Took that PR and fed me some humble pie… 2:45, 3:09, 4:18 (took 60s rest), 5:05
A. Push jerks up to 185 20# lb down from sept.
B. Done with 44 lb kb zpress and 5 min intervals.
3:29, 3:51, 4:19, 4:22
A. Up to 155#
B. Changed it to every 5’ so I could get some rest. The first round did all shspu (albeit with a plate and abmat underhead), remaining rounds mixed shspu with some pike push-ups off a box.
3:43/4:07/4:20/4:38
A. Split Jerk – Up to 125# ***Way off from my 1RM of 140…didn’t have much in the dip/drive today and my balance was a little wonky. B. Every 5 min for 20 min (4:00 / 4:12 / 4:01 / 4:04) 500m Row – 2:15 / 2:15 / 2:18 / 2:20 10 SHSPU (abmat+15#plate) – 7/3 all rounds 20 Push ups – UB, 15/5, 15/5, 15/5 C. 3 Rounds for quality Leg Press (on smith machine) x 10 @ 380# Side plank hip dip/raise x 10 each side Glute Bridge slide in/out (feet on rower seat) x 10 (slow and… Read more »
A.
1-RM Power clean + Jerk 110kg (+5kg? Not sure but postsurg pr)
There were no racks available so I had to clean it first…
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
8 Strict Handstand Push-Ups (scaled) (6+2 – 6+2 – 5+2+1 – 5+1+1+1)
20 Push-Ups
2’48”
3’00”
3’10”
3’30”
Good morning!!
Had about 5 min for split jerks.
135-165-195-215 and called it a day.
Workout
2:23, 2:23, 2:42, 2:40
With feet on box HSPU
Warmup done ✔️
Tall jerk and jerk balance @50kg
A. 20mins up to 1RM split jerk
@85kg
Same as 15/9, but 5kg off PB. Felt clunky and not very smooth today, technique definitely out the window by the end
B. 4rds every 4 mins FT
500m row
10 HSPU’s
20 press-ups
2’30, 2’41, 3’05, 3’10
Total- 11’26
1 sec slower than 15/9! Usual story, came out swinging in rds 1&2 and just tried to survive in rds 3&4!!!