Monthly Archives: April 2019

20190402

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video and execution description courtesy of Catalyst Athletics.  Our push movement this cycle will be the Split Jerk.Goal is to increase weight each set, and have the last rep of each set be the hardest.

Execution – Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead

WOD:

AMRAP 15:

60 Double Unders

400M Run

200M Ski Erg

Cardio burner today!  Find a pace that allows you to continually move the whole 15 Minutes.

 

Scaling Options:

DUs -> attempts through 40 rope contacts -> 60 penguin hops

Run -> 500M row

Ski Erg -> .25 mile on Assault bike

 

Cool Down:

Banded bully stretch – 2 min per side

 

Calf stretch on rig – 2 min per side

20190401

WOD:

For Time:

15 Squat Cleans (135/95)

directly into…

10 Rounds of “Cindy”

directly into…

30 Deadlifts (225/155)

 

*40Min Time Cap

1Rnd of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Think of the bar work as your cash-in and cash-out pieces.  Each clean starts from the ground and is to be a squat clean.  For the sets of “Cindy”, don’t walk too far away from the pull up rig to begin your pushups and air squats.  If possible, try to do them right below the pull up bar you are using.  Cutting down transition time is key to knocking this part out quickly. When you get to the deadlifts, even though you are tired, do NOT let your back round.  Keep your core tight throughout the reps and grind them out!

 

Scaling Options:

Clean weight -> 115/80 ->95/65->as needed

Push Ups -> Push Up off a bench

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Deadlift weight -> as needed (shoot for 70% of 1RM)

 

Cool Down:

Couch Stretch – 2 min per side

 

Back extension on GHD – 30 reps