(NEW CYCLE WK 4 DAY 2)
3 Jerk Balance + 3 Slow Motion Dip into Explosive Jerk + 3 Press in Split @ 5.5/10 RPE
3 Jerk Balance + 3 Slow Motion Dip into Explosive Jerk + 3 Press in Split @ 5.5/10 RPE
3 Jerk Balance + 3 Slow Motion Dip into Explosive Jerk + 3 Press in Split @ 5.5/10 RPE
3 Jerk Balance + 3 Slow Motion Dip into Explosive Jerk + 3 Press in Split @ 5.5/10 RPE
*Rest as needed between sets.
**Perfect reps.
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
5 Sets
10 Kettlebell Gorilla Row (5 each side) @8-9/10 RPE + 5-7 Weighted Strict Chin Up @8/10 RPE
*Rest as needed between sets.
*Score the Kettlebell Gorilla Row weight.
Metcon: 30min cap
50/40 Calorie Row
100ft Sled Push (145/100)
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row
100ft Sled Push (145/100)
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row
100ft Sled Push (145/100)
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row
100ft Sled Push (145/100)
4 Wall Walks
Scaled:
40/32 Calorie Row
80ft Sled Push (145/100)
8 Wall Walks
-rest 3 minutes-
30/24 Calorie Row
80ft Sled Push (145/100)
6 Wall Walks
-rest 2 minute-
20/16 Calorie Row
80ft Sled Push (145/100)
4 Wall Walks
-rest 1 minute-
10/8 Calorie Row
80ft Sled Push (145/100)
2 Wall Walks
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