Context: Competition – Get psyched up for a new max on jerks.
Dynamic Warm Up Option: 3 sets of 3 inch worms, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, bent over row, front squats, shoulder press
Skill Practice Warm Up: none
Strength: 3-2-2-2-1-1-1-1 split or push jerk – Test! (8 sets, adjust load each set working up to a max)
Super Set: none
Metabolic Conditioning: “Aftermath“
For time. 5 rounds
Kipping Handstand Push-ups (Health: 8 dumbbell shoulder press, Athletic*: 6 kipping HSPU to one abmat, Performance: 8 kipping HSPU)
12 dumbbell hang power clean -dumbbell in each hand- (Health: 20lb / Athletic*: 30lb / Performance: 45lb)
16 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 12 minutes, about 1:45 per round. Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.
Compare to: July 9, 2017
Coaching Tips: Make sure you use your hips on the dumbbell hang power cleans. If you end up ‘curling’ the weight, it will make the handstand push-ups more difficult. Be sure to finish each rep [of the dumbbell hang power clean] with the dumbbells in a legit ‘rack’ position (elbows in front of the load). For box jumps, jump up and then step down are preferred (as usual).
Optional ‘Cash Out’ or Hypertrophy: 8 toes to bar, 30 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings