jerk dip

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

03 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

31 December 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk

A1) Tall split jerk + Behind the neck press in split jerk stance
4 x 3 + 3
*Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk:
4 x 2 + 1
*Keep this light, focus on position of dip and drive

A3) Front squat + Split jerk
4-6 x 1+1
*Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes @ 70% 1RM:
R1: 1 Power clean
R2: 2 Power clean, touch and go
R3: 3 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch @ 70% 1RM

B) Gymnastics: Muscle-up Development

B1) 7 sets of this complex on the rings, for quality
3 Kipping swings
2 Pull to hip
1 Muscle-up

B2) Repeat above complex on the bars

C) Conditioning

3 Rounds for time:
15 Chest to bar pull-ups
12 Burpees over the bar
9 Squat cleans 60/50kg

Engine Work (9 – 10 am)

For time:
400m Run
50 Wall balls (9/6 kg)
400m Run
35 Deadlifts (60/40 kg)
400m Run
20 Burpee box jump overs (24/20 in)
400m Run
35 Deadlifts (60/40 kg)
400m Run
50 Wall balls (9/6 kg)

Reminder
There are no classes on Monday 1 January.
Happy New Year's!