WOD: Friday 240712

Have a great weekend!

• Coaching Notes

We are building into our Split Jerk progression today with some added loads to what we hit week 1 here and with that athletes should have a better gauge and feel for the style and loading today associated with the pauses and singles to end the day. If athletes are feeling good today they can push to 90%+, but ideally we keep just under those loads to make sure we are reinforcing speed and form here.

We will then move into a power focused workout with the barbell complex of Power Cleans and Push Presses into Chest to Bar Pull-Ups that will challenge athletes shoulder stamina and grip endurance. Loads should be a moderate challenging load with the goal of maintaining unbroken sets with quality form.

weightlifting:

Complete sets every 2 mins.

2x [ 1 Pause Split Jerk + 1 Split Jerk ], 73%

2x [ 1 Pause Split Jerk + 1 Split Jerk ], 78%

1x [ 1 Pause Split Jerk + 1 Split Jerk ], 83%

1x [ 1 Split Jerk ], 88%

1x [ 1 Split Jerk ], 88%

1x [ 1 Split Jerk ], 88%

For the pause split jerk, hold the dip and catch for 1 second each.

metcon: "Pantera"

Complete as many rounds as possible in 10 mins of:

2 Power Cleans, 185/125 lbs

4 Push Press, 185/125 lbs

8 Chest-to-bar Pull-ups

accessories:

4 rounds for quality of:

15 Banded Hip Thrusts

5 L/5 R Rear Foot Elevated Single Leg Deadlifts, pick load

5 L/5 R Crossover Box Step-ups, pick load