8.18.2022
Warm-up
[3-10:00]
5:00 @ Warm Up pace
10/10 wrist rotations
10/10 arm swings
10m/10m Single Arm OH Carry
10 jumping jacks
Specific Prep
[10-25:00]
W/ empty bar
5 good mornings
5 strict Press
5 elbow rotations
5 jerk balance w/ 2s pause at catch
+
add small weight
5 strict press
3 Push Press
1 Split jerk
+ add some more weight (still in the 50-60% range or LIGHT range)
3 strict press
2 Push Press
1 Split jerk
Metcon
[25-50:00]
Shuttle to Overhead (3 Rounds for reps)
For QUALITY (25:00 total time Cap)
400m Run
12 Split Jerks @ light weight
rest 2:00
600m Run
9 Split Jerks @ moderate weight
rest 2:00
800m Run
6 Split Jerks @ moderate/heavy weight
OPEN(RX+): Split jerks: 60-65%, 70-75%, 80-85%
CC: QUALITY Split Jerk reps all the way through - don’t rush them today.
All Split Jerks will be from the rack today.
Shuttle to Overhead Build (Weight)
For QUALITY (25:00 total time Cap)
400m Run
12 Strict Press at Light Weight
rest 2:00
600m Run
9 Push Press at Light Weight
rest 2:00
800m Run
6 Split Jerks @ Light Weight
Cool Down/Stretch
[50-60:00]
Triceps smash on barbell 1:30/side
calf Stretch 30s/30
Half Kneeling Hamstring Stretch 1:00/side
EXTRA Competitor WOD
10-15 minutes of cardio + mobility work
We are beginning our taper for the weekend today!
