Tuesday, October 23rd, 2018

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