JERK IT REAL GOOD 06.30.2015

Fitness
FIT: Split Jerk (10:00 to moderate single, from rack)

FIT: Strict Press from Split (3 sets, “max” reps at 50%-65% of true jerk 1RM)
strict press from split jerk receiving position
Keep pretty, keep strict. Chin-ups to fatigue between each set.

FIT: Ring Plank (3 holds @ 90% effort, record seconds as “reps”)

FIT: Metcon (Time)
50 burpee pull-ups

Competition
COMP: Handstand Push-ups (5:00 window; freestanding)
COMP: Handstand Walk (5:00 window; obstacles)

COMP: Power Snatch + OHS (2x(1+1)@65%, 2x(1+1)@70%, 2x(1+1)@75%, )
COMP: Power Clean and Power Jerk (5×1@75%)

COMP: Strict Press from Split (3 sets, “max” reps at 50%-65% of true jerk 1RM)
strict press from split jerk receiving position
Keep pretty, keep strict. Chin-ups to fatigue between each set.

COMP: Ring Support Hold (Ring Support Hold x 3 @ 85% effort *Hold turn out )

COMP: Metcon (Time)
50 burpee chest to bar pullups

COMP: Metcon (No Measure)
20:00-30:00 moderate aerobic work

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