WOD for Tuesday 073013 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Jerk Skill Transfer Exercises
1 Round is:
3 reps of each from the back (Push Press, Push Jerk, Split Jerk)
3 reps of each from the front (Push Press, Push Jerk, Split Jerk)
3 sets @60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
4 singles @60%
4 singles @65%
4 singles @70% 1RM
AMRAP 15 minutes:
8 Push Press (60% 1RM)
10 Air Squats
Post Jerk Loads and Workout Rounds Completed to Comments
Prior to class, perform 4 rounds of the Jerk Skill Transfer Exercises as listed. 1 round is 3 reps of each movement from the back and front. As in the Burgener Warmup, perform 1st round with PVC, 2nd with 15lb bar, 3rd with 33lb bar, and 4th with 45lb bar (guys) or another at 33lb (girls). During the skill segment, perform 3 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. If you don’t ha ve ring dips, use the following scaling sequence and determine the same: pushups – ring pushups – bar dips – ring dips.
For the strength segment, follow the reps and % progression up to 4 singles at 70% 1RM for your Push/Split Jerk. You can work quickly through the warmups, but rest roughly 2-3 minutes between the final 4 reps. These are going to be relatively light and you can choose which Jerk variation to use. Pay extra attention to a solid landing position. Fix your footwork each rep.
For the conditioning workout, scale pullups as needed. To scale this workout up, perform chest to bar pullups, Push Press at 75% 1RM, and 5 Pistols on each leg.