|0:00 – 11:00 General Warm-Up (11 min)|
11:00 – 18:00 Specific Warm-Up (7 min)
18:00 – 38:00 Skill/Strength (20 min)
38:00 -41:00 Pre-WOD Break/Prep (3 min)
41:00 – 56:00 WOD (15 min)
56:00 – 60:00 Accessory/Cool Down/Clean up (4 min)
|Over the last month or so, we’ve focused on improving our split jerk technique. This includes a strong lockout, straight bar path, proper footwork, and proper jerk recoveries. Today, we will put all that work to the test by building toward a new one-rep max (Last tested on 12/20/21). After the strength, you will move through a triplet of push press, push jerks, and up-downs over the bar. Managing shoulder fatigue will be crucial for today, with the volume of pressing on the agenda. The push press should ideally be unbroken, with the push jerks knocked out in two sets or less. Athletes should push the pace on the up-downs, but not so fast that they need a large break between the presses. You are encouraged to transition quickly between movements, but it’s ok not to pick up the barbell right away unless you are ready to knock out a big set.|
|WEIGHT LOSS||GENERAL FITNESS||INCREASE STRENGTH|
|Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.|
This shoulder burner will get spicy in a hurry!
WL athletes should try to pace and breathe their way through as much of the shorter time cap as possible to minimize the need for longer breaks that will quickly eat up the clock.
|Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. |
GF athletes should pick a weight that allows them to complete 8-10 unbroken reps of the barbell movements when fresh.
This group should move quickly and smoothly through the up-downs and take a few deep breaths before resuming the barbell work!
|Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. |
A great chance to practice moving weight overhead efficiently while breathing heavily!
IS athletes should pick a challenging weight that they can move quickly overhead with good bracing and bar positioning.
Up-Downs should be done quickly but not so fast that the athlete has to stop to catch their breath before getting back to the barbell!
WARM UP: 00:00 – 18:00 (18 MINS)
|AMRAP X 6|
6/6 Split Squats
10 PVC Pass Throughs
10 PVC Around the Worlds
8 Push Press
|Review Split Jerk|
1×5 w/ empty barbell
Skill/Strength: 18:00 – 38:00 (20 MINS)
|OPTION 1||OPTION 2|
|20 MINS TO BUILD TO 1RM SPLIT JERK||E2MOM X 6|
5 DBL DB Push Jerk + 3 DBL DB Split Jerk
PRE-WOD BREAK/PREP: 38:00 – 41:00 (3 MINS)
WOD: 41:00 – 56:00 (15 MINS)
|OPTION 1||OPTION 2|
|“Pressed for Time”|
AMRAP X 9
5 Push Press (115/75lb) (52/34kg)
10 Push Jerk
15 Up-Down Over The Bar (11/23/21)
|“Remote Pressed for Time”|
AMRAP X 9
5 DB Push Press
10 DB Push Jerk
15 Up-Down Over DB
POST WOD: 56:00 – 60:00 (4 MINS)
|N/A||3-way banded distraction shoulder stretch (:45/side)|