Thursday CF WOD – Push Jerk

01 Mar
0

Programming Note

Today we are working on push jerk cycling. Start light and progress each successful lift.

More skills to work with, d-balls and weighted bear walks. Take the walks slow to keep the core engaged, no piking the hips, this should teach you the correct movemeent pattern of bear crawls!

The WOD is an odd-object, awkward scenario. Try to pick a weight that will allow you to go unbroken each round.

A) Warm Up

15 Mins

3 Min Aerobic, Goblet Squat, Front Rack Bands, Shoulder Flexion Bands, Wrist Stretches, Groiners, Samson Lunges, Squat Thoracic Rotations, Up Downs, Inchworm, Supine Thoracic Rotations, Push Jerk Progressions Coaches Choice.

B) Oly Lifting

20 Mins

EMOM x 15

Push Jerk x 1 @ 65%+ (Int/Beg - Push Press x 3)

Start @ 65%, move up on weight every 2 sets if moving well on all lifts, otherwise stay with the same weight.

C) Skills

10 Min EMOM

Min 1 -3-5 x Alternating D-Ball To Shoulder (ascending load, add load each minute if form still good)

Min 2 -10-25m Weighted Bear Walk @ 20/15kg (Int/Beg - Bear Walk)

D) WOD

3 rounds for time. Aim to go unbroken each round.

6 Double KB Push-Presses @ 32/24kg (Int - 20+/12+, Beg - 12+/4+kg)

16m Farmers Walk @ 32/24kg (Int - 20+/12+, Beg - 12+/4+kg)

8 Double KB Front squats

16m Farmers Walk

6 Double KB Clean and jerks

45 Secs Rest

E) PM Session

Anyone follwoing the program strict should take a full rest day here. Instead perform the below on saturday program during open gym...

Session 1

A. Concentric Power Jerk Behind The Neck – 8 x 2 @ 50-65%1RM (jerk), go every minute. Start @ 50%, 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 65% 1RM (jerk)

B. Power 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.

C. Power clean into a front 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

A. Double overhand Axle bar deadlift – In 12 minutes, work up to a heavy single

B. Mixed grip Axle bar deadlift – In 8 minutes, work up to a heavy single

Work your way up on both parts A and B moving from sets of 5 and 3 to singles.

C. 15 minute EMOM, rotating minutes

Min 1 – 3 alternating Ball to shoulder – ascending load, add load each minute if form still good.

Min 2 – Sled pull – Build to a heavy 10m continuous pull, start light weight + add load each minute if form still good.

Min 3 – REST (add load on sled)

D. 3 rounds for time:

6 Double KB Push-Presses

16m Farmers Walk

8 Double KB Front squats

16m Farmers Walk

6 Double KB Clean and jerks

Note. Use 32/24kg KB’s. Try to go unbroken. 45s rest between rounds.

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