WOD – Thu, Oct 20
Warm-up
SPECIFIC WARMUP
SPLIT JERK PROGRESSION BB
3-5 Split stance (hands at hips)
3-5 Press in split stance
3-5 Split jerk
SPLIT JERK WARM-UP
3-4 sets:
3 split jerks
E3MOM SPLIT JERK (Weight)
RX
5 sets for load:
3 split jerks
INTERMEDIATE
Same as Rx’
BEGINNER
5 sets for load:
5 push jerks
<h3>INTENDED STIMULUS</h3><ul><li>Build to a heavy 3-rep split jerk.</li><li>Advanced athletes can start at around 80-90% of the 1-rep max.</li><li>Beginner athletes can start around 70% of their 1-rep max.</li><li>All athletes should split jerk.</li></ul>
POST WOD (Checkmark)
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)
Cool Down
3 sets:
:30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall