Sept 28, 2017

 

a) WARM UP:

3 Rounds:

  • 10 beat swings
  • 10 push ups
  • 5 Inch worms
  • 10 jumping jacks

 

b) STRENGTH:

E2MOM SPLIT JERK

  • 5 Sets of the Complex: 2 Pausing Split Jerks + 1 Split Jerk (No Pause)

*On the pausing split jerks, there are two pauses – at the dip and at the split receiving position.

  • Set #1 – 60% of 1RM Clean and Jerk
  • Set #2 – 65%
  • Set #3 – 70%
  • Set #4 – 70%
  • Set #5 – 70%
c) Partner wod

On a 20-minute clock, for max reps/pounds:
Partner 1:

  • 0:00-2:00 Handstand push-ups (scale: hand release push ups)
  • 2:00-4:00 Rest
  • 4:00-6:00 Double-unders (scale: single unders)
  • 6:00-8:00 Rest
  • 8:00-10:00 1-rep-max back squat

Then, Partner 2:

  • 10:00-12:00 1-rep-max back squat
  • 12:00-14:00 Rest
  • 14:00-16:00 Double-unders
  • 16:00-18:00 Rest
  • 18:00-20:00 Handstand push-ups
d) ACCESSORY WORK:

  • 3 Sets of 10: DB Front Raises
  • 3 Sets of 20: Banded Pull-Aparts
  • 3 Sets of 10: DB side raises
e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
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