Logo6

Programming Notes

Slight progressions on all our Jerk lifts today from last week. The remainder of the session is again devoted to gymnastic skills, work them progressions that are limiting you today

Warm Up

3 Min Foam Roll 12 Min AMRAP 'Dirty 30' (15 cals moderate/15 cals higher) 45 sec Sonny Webster Partner Wrist/Lat Stretch 45 sec Banded Hip Extension e/s 30 Second Side Plank (left) 30 Second Scapular Push-Ups 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar 6 Kettlebell Windmills e/s 8 Single Leg Hip Thrusts e/s w/3 sec pause 10 Alternating Cossack Squats Then w/empty barbell perform 3 min AMRAP of 5 resp each of: Strict Press w/3 sec pause OH Press From Split Split Jerk w/3 sec pause OH Split Jerk In remaining time set up racks for jerk TIME CAP - 20 MINUTES

Jerk Skills 1

Every 2 mins for 6 mins: Press In Split

5 Press In Splits, pick load Every 2 mins for 6 mins.

Climb in weight for a heavyish set. Aim for slightly more loads to last week

View Results (0)

Jerk Skills 2

Every 1:30 for 4:30: Push Press In Split

3 Push Press In Splits, pick load Every 1:30 for 4:30.

Climb in weight for a heavyish set.. More load than last week.

View Results (0)

Jerk

Split Jerk 2-2-2-2-2-2-2-2

Split Jerk 2-2-2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Use racks. In 15 Minutes climb to 85% 1RM for a double. Scaled climb to 3RM or work on foot positioning

View Results (1)

Gymnastic Skills

Option 1 (Scaled) Choose 1-3 movements to practice over 15 minutes... 5-15 Minutes practice on Muscle Up Progressions e.g. Jumping MU/Banded MU/Kip, etc 5-15 Minutes practice on Rope Climb Progressions e.g. Clamping/Rope Pull Ups/Pulling from Seated skills/etc 5-15 Minutes practice on Ring Dip Progressions e.g. Eccentrics/Stationary Dips/Ring Holds Top or Bottom Option 2 (RX) Every minute, on the minute, for 15 minutes: Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled) Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups Minute 3 – Legless Rope Climb from seated position x 1 TIME CAP - 15 MINUTES

WOD

Complete as many rounds as possible in 25 mins of: 50 Wall Balls 50 Double Unders/100 Skips Handstand Hold, 30 secs 50 Double Unders/100 Skips 50 Row Calories 50 Double Unders/100 Skips Handstand Hold, 30 secs 50 Double Unders/100 Skips

Assault Bike Conditioning

Twelve sets of: 30 second Assault Bike Rest 2 minutes Goal is to hit 20/15 Calories each set.

Nothing assigned for April 25, 2018


Gym Activity

View Entire Activity Stream