WOD Blog
 | Tue, Apr 20 2021 |  |
| Tues Apr 20 2021 Split Jerk | Crew Neck | Tues Apr 20 2021 Midline Conditioning |
Tues Apr 20 2021 Split Jerk
(Weight)
Split Jerk Technique
3 Sets of 4: Tall Jerks
3 Sets of 3: Jerk Balances
3 Sets of 2: Pausing Split Jerks (2s in catch)
3 Sets of 1: Split Jerk (no pause)
Technique loads at the start (30-40%), progressing towards a moderately heavy single.
|
Crew Neck
(Time, Rx+)
'Crew Neck'
21-15-9:
Push Jerks RX+155/105 RX 135/95 55+RX (115 / 85 lb)
Chest to Bar Pull-Ups
Calorie Row or Bike
Strategy
THE BIG TAKEAWAYS
1. Big focus is big sets on the barbell. Shooting for no more than 3 sets on any round.
2. Break the chest to bar early and often. It takes little to no time to hop down and shake it out in comparison to how long it will take to drop the barbell and pick it back up an extra time.
3. Steady pace on the row. Focus on keeping the shoulders down and away from the ears and keeping the grip relaxed. Let the legs do most of the work and let the arms just follow through at the end of each stroke.
|
Tues Apr 20 2021 Midline Conditioning
(Check In)
Midline Conditioning
At 80% intensity (not for time):
4 Rounds:
6/4 Ring Muscle-Ups
15/10 Barbell-Facing Burpees
20/10 GHD Sit-Ups or weighted abmat situps
|
