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
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 1Every 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
Jerk Skills 2Every 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.
JerkSplit 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
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
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
John WalshApr 24, 2018Shared with public3 rounds, each round for time, of: Row, 800 m 3 Wall Walks 15 Strict Handstand Push-ups 3 Wall Walks Row, 800 m Resting 3 mins between each round.