Wednesday, September 15th 2021
Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
B. Specific
Jerk Drills
5 btn dip hold
5 btn Push press + pause in ext.
5 drop jerk
5 btn Split jerk
Weightlifting
Metcon (Weight)
Behind the neck Jerk
5x3reps
Work up to a RPE 8/10
5x3reps
Work up to a RPE 8/10
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
15 CTB
10 Strict HSPU
15 Front Squat 135/95lbs
15 CTB
10 Strict HSPU
15 Front Squat 135/95lbs
KG: 60/40
Score: Rounds + reps
Score: Rounds + reps
Scaling options
Beginner
Amrap 15 mins
15 Ring rows
10 Strict DB press
15 Front Squat @light
Intermediate
Amrap 15 mins
15 Pull-ups / Assisted CTB
10 Piked HSPU
15 Front Squat @95/65lbs
COMP
10 rounds for time
15 CTB
10 Strict HSPU
5 Front Squat @135
Extra Accessory
Metcon
Floor facing angel
3 x 60 seconds effort
Rest 60 seconds between sets
3 x 60 seconds effort
Rest 60 seconds between sets
Goal: Scapular engagement
TC: 15mins
Scaling options
Beginner
Push press
3-3-3-3-3
*Gaining the necessary positional and prerequisite, shoulder girdle strength for the jerk.
Intermediate
Split Jerk
3-3-3-3-3
COMP
As written