(NEW CYCLE WK 3 DAY 2)
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1:0:5:0 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.
Behind the neck split jerk + pause split jerk + split jerk
8 Sets (1 set every 1:30-2:00)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 55-60% 1RM Split Jerk and work up to 70-73%.
**3 second pause in the dip of the Pause Split Jerk.
Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 68% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 66% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk
Supinated Grip Barbell Row + Elevated Plank dumbbell single arm row
10 Pause Supinated Grip Barbell Row + 20 Elevated Plank Dumbbell Single Arm Row (10 each side) @6.5-7/10 RPE
8 Pause Supinated Grip Barbell Row + 16 Elevated Plank Dumbbell Single Arm Row (8 each side) @7.5/10 RPE
6 Pause Supinated Grip Barbell Row + 12 Elevated Plank Dumbbell Single Arm Row (6 each side) @8.5/10 RPE
5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE
5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE
*Rest as needed between sets.
**1 second pause at the top of Barbell Row.
Metcon:
For Time (18 min cap)
60 Calorie Ski
40 Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60 Calorie Ski
Scaled: (18 min cap)
45 Calorie Ski
30 Hang Dumbbell Snatch (50/35)
15 Ring Muscle Ups
30 Hang Dumbbell Snatch (50/35)
45 Calorie Ski
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