1000m Row THEN 2 Rounds 25′ Walking Lunge 10 Empty Bar Push Jerk
Short coach led split jerk progressions then *BUILD UP TO 70% OF SPLIT JERK FOR WOD
:20 WOD AMRAP 24 Minutes 200m DB Run 50/35lbs* THIS IS WITH ONE DB! 1 Split Jerk 75%+ ** Rest 1:00 Jerks can be from the rack. try to add a little weight each round if you feel you didnt start heavy enough.
WARM UP 1 round 25 feet high knees 25 feet but kicks 25 feet inch worms WITH HOLLOW HOLD at top of push up Then :30 hollow hold with feet tucked in and arms reaching forward toward feet :30 sec hollow hold bringing knees toward chest arms still extended :30 sec hollow hold with legs extended straight up :30 sec hollow hold while slowly transitioning to legs and arms extended fully Then 1:00 minutes of arch hold Then Then 3 rounds of 20 beat swings on the bar remembering these positions you just practiced
ARCH BODY POSITION (PRONE ON THE FLOOR) Chest and quads are lifted off the floor Knees and elbows are locked Arms are by the ears with active shoulders Ankles are in plantar flexion with pointed toes
**HOLLOW BODY POSITION (SUPINE ON THE FLOOR) No space between lumbar spine and floor Scapulae are elevated off the ground Hip is extended with a posterior pelvic tilt Knees and elbows are locked Arms are by the ears with active shoulders Ankles in plantar flexion with pointed toes
:10 SKILL “Misfit Sets” of Pull Ups 4 Rounds 1 Smooth Set of Pull Ups Rest 2:00 between sets Then, 1 Big Set of pull ups, but not to failure. No bands today. Ring or bar pull ups, strict first Quick toes to bar review remembering the hollow and arch we just practiced
:35 WOD 2 Rounds 12 Burpee Box Jump Over 30/24″ 24 Toes to Bar 12 Burpee Box Jump Overs 30/24″ Rest 2:00
:10 STRENGTH REVIEWING THE TEMPO PULL SQUAT SNATCH
5 second pull from the bottom. Cover positional work before starting to load the barbell.
Really addressing athletes getting their heels back to the ground after their pull.
Strength Every 2 Minutes for 12 Minutes (6 sets) 3 Tempo Pull Squat Snatches -Drop and reset between reps -Weight should be well under 50% of your 1RM Squat Snatch
Keeping the bar close to the body will be a more efficient use of power. The further the weight is from the body, the heavier it will feel.
:30 WOD 15 Rounds 10 S-Arm DB Hang Clean and Jerk 50/35lbs 8 Jumping Squats to 6’ target 16 min time cap
WARM UP Every 1:30 for 6:00 5 Burpees 10 LIGHT DB Front Squats :15 Bike Sprint
:10 STRENGTH Coach LEAD AS A CLASS 2×5 Empty Bar Back Squats, Hold one second at the bottom
THEN 30 MINUTES FOR THE FOLLOWING Back Squats 4×6 Set 1: Light-Moderate, 50-60% Set 2: Moderate – Heavy Set 3: AHAP (~75-85%) Set 4: Moderate Weight (aka end on a good-looking set)