PERFORMANCE
Warm-Up.
Draw out jerk footwork: Jerk warm-up with an empty barbell
Followed by…
Three sets of:
Split Press x 5 reps
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds
Followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
The focus of today’s session should be on perfect footwork. We want to see athletes pause for one to two seconds in the receiving position before recovering; during that time athletes should focus on their weight distribution to ensure that they are optimally balanced and stable under the load. Focus on perfect mechanics…even if that means you need to keep the loading a little lighter today!
B.
Complete as many rounds and reps as possible in 12 minutes of:
8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
32 Double-Unders
still recovering from being sick
A. 135-145-155-160-165-170-175×4
B. green band for hspu 3 rds even
4+2
A. 1-7 @ 215, 8-10 @ 225
B. 4+2
Super sore today. Just did B. Will do A on Thursday.
B. 12 min AMRAP
RX 5 rounds
CTB all singles. All SHSPU UB.
Ouch.
B. 4+1 (jumping chest to bar)
A. Sets between 125# and 140#
B. 2+ 6- not my best workout to come back to after a long break, those c2b take me forever. But I’m happy and grateful to have moved my body!
Warm up ☑️
70kg jerks
12 min cap – 6 rounds
Warm up: ✅
A:
275
B:
6.10 Rx
Did fitness
A. Landmine press x 8 +55#
B. 4 rounds +27 reps (9 cals Airdyne last round)
Anyone get ‘this video is private’ for the draw out jerk footwork when you click the link?
Yes.
A) 220
B) 3 + 8
Fun!
Question- is it unwise to add the Hatch squat program to Monday and Thursday?
Went with the Fitness version
Jerk foot work and presses with PVC
A. 3 sets each
Half Kneeling landmine press (right) x 8 @ 2111 – bar + 15#, 20, 25
Rev Snow Angels x 20
100′ Farmers Carry @ 24kg KB in right hand only
B. Amrap 12 min
SA ring rows x 6
SA DB push press x 12 @ 35#
12 Cal AB – 1:04 / 1:06 / 1:08 / 1:08
4 Rounds + rows + PP + 6 cals AB