Thursday CF WOD – Jerks

22 Mar
0

Programming Note

Aim to improve on your Jerk setup from last week, focus on one change at a time to improve your form.

WOD today is some basic skills/mobility thrown in with a breathing piece.

A) Warm Up

15 Mins

3 Min Aerobic, Banded Hip Extension, Front Rack Distraction, Shoulder Flexion Lacrosse Scap, Wrist Stretch, Lizard Complex, Squat w/thoracic rotations, Divebomber Push Ups, Lying S-Waves, Reverse Snow Angels, Jumping Lunges, Split Jerk Progressions.

B) Oly Lifting

20-25 Mins

Split jerk – 15 x 1 @ 65%+, go every minute (Int/Beg – Push Jerk/Press x 3 reps EMOM)

Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight. Aim for improvement from last week!

C) WOD

20:00 EMOM

Min 1 - 5-20 cal Assault bike

Min 2 - 3-6 D-Ball To Shoulder (you choose the weight)

Min 3 - 1-3 Legless Rope climbs (Int/Beg - Rope Climbs or 2-4 Floor To Standing)

Min 4 - 1 Lap Double KB OH Carry (you choose the weight)

D) PM Session

Full rest day. Here is layout for saturday...

Session 1

A. Concentric split jerk behind the neck – 8 x 2 @ 60-70%1RM (jerk), go every minute. Start @ 60%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight. Go no heavier than 70% 1RM (jerk)

Main set

A. Split jerk – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Power snatch into overhead squat – (12 – 18) x 2 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Session 2

STRENGTH

A. In 20 minutes, work up to a heavy Farmers carry. Build to a heavy (continuous) 15m carry, start moderate weight (0.75/0.5 x BW each hand, including the handles) + add load each set (up to 1.5/1.2 x BW each hand is common for novice Strong(wo)man competitions). Aim for 4 – 6 carries at maximum.

CONSISTENCY

B. 15 minute EMOM (1) – OH Yoke carry 15m carry @ ascending load (2) – Standing hand over hand sled pull 15m @ ascending load (3) – REST

CONDITIONING

C. 3 rounds for time: 24/18 cal Assault bike 6 Axle bar deadlifts @ 150/100kg

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