Split jerks today are all about technique in the receiving position. The more we create consistency and stability in that lunge position, we will have more ability to jump heavier loads over our head. Today’s conditioning is one for the memory books. It will challenge you. How bad do you want to compete with you? How bad do you want to improve your capacity? How much are you willing to dig and be uncomfortable? You’ll find out those answers today.
3:00 Row/Bike
_________
1 Wall Walk
:10 Wall facing handstand hold
:10 Dead hang (rig)
3 rounds
_________
10 Curtsy lunge
10 DB strict press (light)
10 DB Upright row (light)
10 Kipping swing
2 rounds
_________
5 DB Thruster (light)
5 Strict chin up or ring row
2 rounds
Every 3:00 x 5 sets
3 split jerks (each reps hold for 2 seconds in the “catch” position)
*Today we are refining your receiving position. We want firm legs, upright torso and consistency. All of these are more important than the weight you move.*
RXConditioning:
2:00 AMRAP/ 2:00 Rest for 4 sets
20 Pull up
20 Thruster (95/65lb.)
Max bar facing burpee
Standards are for athletes to have :30 to do bar facing burpees. They should scale accordingly with the understanding of fatigue accumulation over time.
Intermediate:
2:00 AMRAP/2:00 Rest for 4 sets
20 Pull up (banded)
20 Thruster (65/45lb.)
Max bar facing burpee
Standards are for athletes to have :30 to do bar facing burpees. They should scale accordingly with the understanding of fatigue accumulation over time.
Baseline:
2:00 AMRAP/2:00 Rest for 4 sets
15 pull Up (jumping pull up or ring row)
15 Thruster (15/PVClb.)
Max bar facing burpee (step over bar)
Standards are for athletes to have :30 to do bar facing burpees. They should scale accordingly with the understanding of fatigue accumulation over time.
1:00 pigeon each leg
:30 lat stretch holding onto the rig
:30 pec stretch each side
