tall split jerk

05 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 Rounds for time:
800m Run
21 Dumbbell power cleans
21 Dumbbell push press
15 Dumbbell power cleans
15 Dumbbell push press
9 Dumbbell power cleans
9 Dumbbell push press
* Can also use kettlebells


Specialist Sunday

A) Skill
3 sets of:
3 tall split jerk + 3 Behind-the-neck Split jerk + 3 split jerks

B) Split Jerk
Build to a heavy single

C) Front squat + Split jerk
5-7 x 1+1 @ 90%+ of B


Barbelles Lifting Class

A) Strength: Sumo Deadlift
Build to heavy 3 for the day

B) Gymnastics Strength
B1) Ring Dips / Ring Support Hold: 3 x 5 / 5 x 20 second hold
B2) Pull Ups / Negatives: 3 x 6

C) 12 min EMOM
Min 1: 20 second handstand hold / 2 wall walks
Min 2: 5-10 Toes to bar variation
Min 3: 6-8 medball hamstring curls

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!