WOD Blog
 | Wed, Aug 5 2020 |  |
| Wed Aug 5 2020 | Split Jerk Complex | Clean and Jerk Stamina | Snickers |
Wed Aug 5 2020
(Check In)
MOBILITY and WARMUP ON OWN
2 Minutes Bike or row
then…
Calf Stretch on Post:
Banded Shoulder Distraction:
Foam Roll Thoracic Spine:
25 ft. Duck Walk
50 ft. Single Arm Overhead Carry
5 Consecutive Hops
|
Split Jerk Complex
(Weight)
Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk
Sets 1-2: 60% of 1RM Jerk Sets 3-4: 65% of 1RM Jerk Sets 5-7: 70-80% of 1RM Jerk
• The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions
• In the dip, we're looking for a vertical torso and balance throughout the foot
• In the catch position, we're looking for an even distribution of weight between the front and back legs
• Complete these 2 unbroken reps at the top of each minute
• Complex Demo: https://youtu.be/wHFMNKtfwys
| Blake S | 185 Rx | | | Bryan | 175 Rx | | | Marcus | 155 Rx | | | Kevin M | 145 Rx | | | Mark E | 135 Rx | | | Bryson | 130 Rx | | | Lori | 125 Rx | | | Brenna | 105 Rx | | | Jesse V | 100# Rx | | | Keira | 90 Rx | | | Kelila | 85 Rx | | | Kerop Ma | form | scaled |
|
Clean and Jerk Stamina
(Weight)
Clean and Jerk Stamina
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
50% of 1RM Clean and Jerk
• Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
• You can power clean or squat clean and push jerk or split jerk
• Today marks week 1 of 3 in this progression
• We recommend starting around 50% of your 1RM Clean and Jerk
• We'll look to gradually build over the coming weeks
• Use the same weight for all 5 sets
| Blake S | 120 Rx | | | Kevin M | 95 Rx | | | Marcus | 95 Rx | | | Bryson | 85 Rx | | | Lori | 80 Rx | | | Brenna | 75 Rx | | | Mark E | 75 Rx | | | Bryan | 75 Rx | | | Jesse V | 65# Rx | | | Kelila | 55 Rx | | | Keira | 55 Rx | | | Kerop Ma | form | |
|
Snickers
(Time)
WOD 'Snickers'
15:00 TIME CAP
30-20-10:
Power Cleans
Front Squats
Push Jerks
Barbell: 95/65 65/45
• Today's workout focuses on light weight, high-rep barbell cycling
• Over the 3 rounds, we'll complete 180 total reps on the barbell
• For this reason, choosing the correct weight is important
• The most challenging movements will likely be the front squat or push jerk
• Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
• The intended time range for this workout is between around 9-15 minutes
| Lori | 7:24 Rx | Rx 55+ 45# | | Blake S | 10:25 Rx | | | Bryan | 11:37 Rx | | | Bryson | 12:20 Rx | | | Brenna | 12:42 Rx | | | Mark E | 14:08 Rx | RX 55+ 65# | | Kevin M | 15:00 Rx | | | Marcus | 15:17 Rx | 115# | | Kelila | 8:05 | 35# | | Jesse V | 12:30 | 55# | | Keira | 12:37 | 55# | | Kerop Ma | form | scaled |
|
