Friday 180831

I. General Warm-up

EMOM x 6

Min 1- 16 Lunges (alternating, stationary, stepping forward)

Min 2- 8 Strict Presses (empty barbell)

Min 3- 30-40 DU/SU

 

Review split jerk technique, timing, foot positioning, and recovery.

 

II. Strength

Split Jerk

1x3 @ 70%

1x3 @ 75%

1x2 @ 80%

1x2 @ 85%

rest 1:00-2:00 between sets

 

III. Transition and Build Up

Take warm-up sets as needed

 

IV. Workout Of The Day

Rx

AMRAP 15 w/ a Partner

50 DU

10 S2OH @115/75

*alternating full rounds with partner

 

Scale 1

AMRAP 15 w/ a Partner

50 DU/100 SU

10 S2OH @85/55

*alternating full rounds with partner

 

Scale 2

AMRAP 15 w/ a Partner

100 SU

10 S2OH @65/45

*alternating full rounds with partner

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Split Jerk technique/Strength work. Good opportunity for newer athletes to get some exposure to this challenging movement.

Partner WOD is a fast sprint interval of jump rope and S2OH. Move with intensity (relative to the time domain) and try to stay aggressive.

 

V. Accessory, Recovery, Community

Banded shoulder mobility 2:00-3:00

 

Vi. Supplemental Work

Friday:

Core Conditioning:

3-4 rounds

:30-:60s Forearm plank

rest :30s

:20-:30s Side Plank R

rest :30s

:20-:30s Side Plank L

rest :30s

:45-:60s Glute Bridge

rest 2:00 between sets

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