Tuesday 12 February 2019

Hey there athletes, today we continue on the path to better-faster-stronger as we chase the best version of us we can be.

Our strength movement today is the Split Jerk, a variation of the shoulder to overhead movement. Pay attention to the coaches as they demo this, especially the footwork involved. When you split your feet apart to move below the bar and catch the weight, be sure you give yourself enough width between in order to establish stability.

Work on getting 4 sets of 3 reps at 75% of your 1RM. If you don’t have a 1RM for the split jerk, work to a moderately heavy weight that you can move the 3 times per set.

Once that is done, reload your bar to a moderate weight you can Push Jerk for the WOD. I say moderate, meaning not too heavy, because you’re going to have to do it 60 times (30-20-10) and the RX is 115/85. This high volume movement will be completed AFTER you perform the same reps of high wall balls (to 12 /11 foot targets), and high Box Jump Overs (30/24).

If the RX heights for these movements are out of your ability, simply scale to a point where they are a little higher than you’re used to doing, but be safe. I can tell you, those boxes bite back sometimes.

 

 

STR: Split Jerk: 4×3 @75%

WOD:

30-20-10
Wall Ball (20/14) to 12/11ft
Box Jump Over (30/24)
Push Jerk (115/85)
*12 MIN CAP*

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