Jerks & Deads

Mobility WOD-Jerk Mobility

(A) -  Split Jerk - 5x2
5x2 means 5 sets of 2 reps, for this stands are recommended

1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.

1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts

(B) - 12min AMRAP
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
1/4 Gasser
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
12 TTB
15 KB Swing 32/24

*MAX Height BJ is is done from seated position with hips at parallel.
Reset at top of box & prepare for a soft landing (Think like a Ninja) then perform Broad Jump


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You are the handicap you must face. You are the one who must choose your place.
James Lane Allen

MODIFIED HATCH SQUAT TIME

(A) 1a - Back Squat - 1x10 @60% - 1x8 @70% - 1x6 @75% - 1x4 @80%
      1b -  Front Squat - 1x5 @ 60% - 2x5 @70%

(B) 5 Rounds
10 Alternating DB Snatch (5 each arm) 70lb/45lb
5 Strict Unbroken Pullups (Weighted)

(C) ME Unbroken Hang Power Clean
1 set HPC of 75% 1rm of Power Clean
You get 1 attempt & your heels can NOT go wider than your hips upon receiving the bar & no pausing between reps.


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*We are going to run with a theme this week of daily quotes courtesy of Lab Rat John Wells AKA - Old Bull.

You are never a loser until you quit trying.
Mike Ditka

Friday Special

Mobility WOD-Overhead Mobility - 2 Tennis Balls and Some tape can make you stronger

WARM UP
MAX Height Box Jump (6 attempts)
(In between each attempt, complete 20 DU)

Burgener Warmup

(A) SNATCH
Make 5 lifts to find your MAX for the day, then do; 1-1-1-1-1 @ 80%

(B) CLEAN COMPLEX
Complete every minute, on the minute for as long as possible.
(Many thanks CrossFit New England)

2 Squat Cleans 185lb/135lb
3 Push Jerks
4 Power Cleans
Beasts will get 8+ rounds on this. If you are under 5 rounds it was too heavy or you didn't dig deep enough. 11 Rnds Max if scaled

New Cycle Begins Monday

(A) (10min) 1 Halting Clean Deadlift + 1 Clean : Work up to a Medium - Heavy load x 5 Sets

Mobility WOD-Squat Cycle 1

BACK SQUAT
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

Before You Squat: Physical & Mental Preparation - From Catalyst Athletics 

(B) 5 Rnds for total run time & total reps
Sprint 200m
ME UB Thrusters 60/43
*Pick Bar up within 20sec of completing run

NEW CYCLE MONDAY

I'll endevour to get a short post regarding the next cycle by tomorrow. There's plenty of fun stuff planned to improve the Classic Oly lifts & to also get as strong as a Lumberjack with a new Squat program.

PRESSES & JERKS

(A) PRESS/JERK COMPLEX AHAP
Perform 3 sets on Nbr (1), 2 sets on nbr (2) & 1 set on Nbr (3)

(1) Perform 3 Strict Press + 2 Push Press + 1 Split Jerk
(2) Perform 2 Push Press + 1 Split Jerk
(3) Perform 1 Split Jerk

(B) Every 2 1/2 min for 7 Rnds
10 Floor Press AHAP (Unbroken)
15 KB Swing 24/16
5-10-15 Shuttle