WOD: Monday 240122

A bunch of Jerks in class today.

• Coaching Notes

Today's workout brings a delightful mix of training elements. We'll kick off the day by placing special emphasis on mastering the Split Jerk. This is a great opportunity to delve into footwork, overhead stability, and speed. Allocate ample time to guide athletes through the intricacies of this lift. Once the Split Jerk is covered, we'll transition into the main event—a high-intensity triplet that hones in on barbell cycling and overall capacity. As coaches, our objective is to nurture effective barbell mechanics and ensure athletes can sustain those mechanics throughout all 30 repetitions. With a few key pointers and cues, we can fine-tune and elevate our athletes' barbell game.

Here's the game plan: Prioritize the Split Jerk technique during the warm-up, then following the Split Jerk session, conduct a light primer session to prepare athletes mentally and physically for the upcoming challenge. This approach ensures that our athletes grasp the nuances and are fully prepared to conquer the workout ahead.

weightlifting:

Complete sets every 1:30 min.

Split Jerk 1x3 at 70% 1RM

Split Jerk 1x3 at 70% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x1 at 85% 1RM

Split Jerk 1x1 at 85% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 70% 1RM

metcon: "Ready Player One"

3 rounds for time of:

Run, 400 m

10 Clean & Jerks, 155/105 lbs

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Accessories:

4 rounds for max reps of:

15 Banded Tricep Extensions

Max rep Push-ups

15 Banded Bicep Curls

Max rep Chin-ups

Max hold Hanging L-Sit Hold