WOD: Tuesday 240625

• Coaching Notes

The focus today is definitely weightlifting and working into correct Jerk mechanics here with the Split Jerk before moving into barbell cycling and conditioning with the main workout. The pairing here should help to establish good movement patterns and quality work for our shoulder to overhead movements. Spend the warm-up time to prep athletes, work corrective mobility and then get into specific movement prep prior to having athletes move to the rack for the split jerk piece.

Transitioning from the Split Jerk piece to the barbell cycling piece will require some prep and talking as athletes will now need to warm-up their Clean a bit and practice quick singles for the Clean and Jerk. The goal here today is to have athletes choose a load that allows for cycling of quick singles in the range of 4-6 seconds per rep for 10+ reps within the minute.

strength:

2x [ 1 Pause Split Jerk + 1 Split Jerk ]

1x [ 1 Split Jerk ]

Set 1: 70% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4-6: 85% 1RM

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

metcon: "Quailman"

Every 1 min for 9 mins, alternating between:

21/15 Bike Calories

Max rep Clean & Jerks, 135/95 lbs

Rest 1 min

accessories:

Every 1 min for 16 mins, alternating between:

8 Tempo Dumbbell Bench Press, pick load

8 Tempo Dumbbell Bent Over Rows, pick load

10 Barbell Skull Crushers, pick load

10 Reverse Grip Barbell Curls, pick load

WOD PostGuest UserJune 24, 2024WOD