Tuesday, October 20th, 2020

Strength:  

Jerk Technique

Pausing split jerk

In dip – pause for a full 2 seconds

In catch – pause for a full 2 seconds

0:00 – 2 reps @ 70% of 1RM split jerk

1:30 – 2 reps @ 70% of 1RM split jerk

3:00 – 2 reps @ 70% of 1RM split jerk

Jerk drive + split jerk

3 sets of the complex: 3 jerk drives + 1 split jerk

4:30 – 1 complex @ 73% of 1RM split jerk

6:00 – 1 complex @ 73% of 1RM split jerk

7:30 – 1 complex @ 73% of 1RM split jerk

Split jerk

9:00 – 1 rep @ 82% of 1RM

10:30 – 1 rep @ 84% of 1RM

12:00 – 1 rep @ 86% of 1RM

13:30 – 1 rep @ 86% of 1RM

15:00 – 1 rep @ 86% of 1RM

Workout of the Day:

“Microwave”

In a 10:00 window…

75 wall ball “Buy-in” (20/14) – 10/9

Directly into…

AMRAP:

8 burpee box jump overs (24/20)

40 double unders

-Compare to 10/23/18