Pic courtesy of Virginia Western Community College.

RE-TEST WEEK!!!  Get EXCITED!!!!

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 Over & Backs

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 10 Feb

Video courtesy of Catalyst Athletics.  Our re-test week kicks off with Split Jerk!!!  This will be a good primer for hitting our Clean & Jerk later in the week.  As mentioned before, once you have the bar in the correct position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels).  At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward.  As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split.   Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar.  Remember, our goal is heavier weight per set than what we did on 10Feb.

WOD:

For Time:

50-40-30-20-10 Double Unders

400M Run after every set

 

Think “Annie”, but instead of Sit Ups, you get to run! Lots of Calf work today, so do your best to have quick feet turnover in the run and keep a steady pace so you can attack the DUs

 

Scaling Options:

DUs -> 2X SUs per round

Run -> 500M Row

 

Cool Down:

Calf stretch on rig – 2 Min per side

 

Thread the Needle Hold – 1 Min per side