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Thursday, June 17th 2021

Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor

B. Specific
Jerk Drills
5 dip hold
5 Push press + pause in ext.
5 Jerk balance
5 Split jerk

Weightlifting
Metcon (Weight)
5 sets
2 Jerk Dips @105%
4 Jerk Balance @40%
Rest 2mins

Score: No score
TC: 15mins

Scaling options
Beginner
5 sets
2 Jerk Dips @Heavy
4 Pause push press*
Rest 2mins

*Pause at the bottom of the dip- this will be a great place to recognize vertical deviations.

Intermediate
As written

Metcon
Metcon (Time)
5 rounds
30 Alternating DB snatch 1×50/35lbs
Rest 90sec

KG: 22.5/15
Score: Time
TC: 15mins

Scaling options
Beginner
5 rounds
20 Alternating DB snatch @light
Rest 90sec

Intermediate
5 rounds
30 Alternating DB snatch @35/25lbs
Rest 90sec

Extra Accessory
Metcon
4 rounds
20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB
Rest 20 sec
40 sec Sled Push @1 plate, running
Rest 60 sec

Goal: Create tension before a dynamic movement

Isometric contraction will also help your tendon get stronger. In this type of cycle where we move a lot with speed, it’s really helpful and used as pre-hab.