WOD Blog
 | Wed, Jul 7 2021 |  |
| Wed Jul 7 2021 Gymnastics Conditioning | Wed Jul 7 2021 Split Jerk | Over the Edge |
Wed Jul 7 2021 Split Jerk
(Weight)
Split Jerk Technique
3 Sets:
1 Pausing Split Jerk
1 Split Jerk
Stimulus
- Pausing Split Jerk: 2 Seconds in Dip + 2 Seconds in Catch
- Reps will come from a rack
Percentages based on 1RM Jerk:
Set 1 - 60%
Set 2 - 65%
Set 3 - 70%
Then
Split Jerk
On the Minute x 5:
1 Split Jerk
Build to a heavy but not a max
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Over the Edge
(Time)
'Over the Edge'
4 Rounds For Time:
15 Overhead Squats 95/65. 65 / 45 lb
9 Chest to Bar Pull-Ups
9 Burpee Box Jumps* (24'/20')
Strategy
THE BIG TAKEAWAYS
1. Aim to complete the overhead squats in 1-2 sets.
2. Aim to complete the chest to bar in 1-3 sets.
3. Find a steady pace on the burpee box jumps.
4. We'll need to be smart about our strategy and sets early on so that we don't burn up the shoulders. The only reason we break in this workout is because we CHOOSE to, not because we HAVE to (due to fatigue). While the barbell is light, 1 break could be the difference between going 2 sets or 3 sets on the chest to bar which is the true separator in this workout. Be smart on the barbell and pace the burpee box jumps so you can hold on for bigger sets on the chest to bar.
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