Tuesday, July 23rd
Context: Mental Toughness – Go a little heavier than you might normally go to start. Drop the load in the later rounds if you must.
Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) jerk out of the rack
Super Set: none
Metabolic Conditioning: “Wooden Kimono”
5 rounds for time:
6 'Heavy' Jerks (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb) or 12 with DBs (20lb/35lb*/45lb)
16 SA KB Swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)
50' Bear Crawl
Strict Chin Up (Health: 6 assisted, Athletic*: 3 reps, Performance: 6 reps)
400m Run or 2 rounds of 40 Single Unders, 4 reps of 20' (6m) out and back shuttle
1 Min Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 21 - 28 minutes, about 5:30 per round including the rest. Scale Up: 115/185lb jerks, 53/70lb kb.
Coaching Tips: Plan on doing the jerks unbroken for most of the sets due to the rest. Switch arms as desired on the single arm kb swings and remember that these are 'eyeball' height. Move fast on the bear crawls and rest often (if needed). Push the pace on the runs/jump rope due to the 1 minute rest right after.
Optional ‘Cash Out’ or Hypertrophy: None.