02.08.19

Warmup

Simon Memory Drill X 6 min

Mobility

Bulletproof Shoulders:
Side Plank and Rev Fly Reach Through- 20/Side
On hands and knees with flat back – Straight Arm Raise 15 Sec/Sidex3
15 Scap Push-ups
15 Thumbs Up T-Raise – can be done on the floor
15 Thumbs Up W-Raise – can be done on the floor
15 Cuff Isolation/Side

Skill

Review of the differences in the Push Press, Push Jerk and Split Jerk.
Review of common faults:
– Knees drive forward in dip vs out over toes
– Torso dips forward in dip vs remaining upright
– Driving through toes vs driving through the heels
– Bar traveling out and around head vs head moving out of the way with bar path remaining in line with hips and heels
– Back over extending/arching with the bar locked out over head vs midline stabilized

Strength

EMOM X 4
4 Push Press – aim to use 50% of 1RM Shoulder to Overhead for all sets
Then, rest 90 seconds – change weights if needed

EMOM X 4
4 Push Jerk – aim to use 60% of 1RM Shoulder to Overhead for all sets
Then, rest 90 seconds – change weights if needed

EMOM X 4
4 Split Jerks – aim to use 70-75% of 1RM Shoulder to Overhead for all sets

Take weights from the blocks or rig. Today is about accumulating reps under a moderate load that challenges technique just enough. Focus on every rep feeling strong and powerful with good technique rather than pushing to go heavy on the loading.

Metcon

For time, Every 3 min for 12 min, complete the following:
Every round should be a sprint so choose weight and skill level accordingly, score is slowest round.

8 Power Snatches
12 Dips
30 Air Squats

P – 115/75, Ring Dips
L – 95/65, Stationary Dips
F – 75/55, Box Dips

Cashout

Not for time,
Complete 40 Strict Pull-ups in as few sets as possible.
If you are using a band for assistance, you should be able to complete at least sets of 5