Warmup:

2X:

:30 Jump Rope

10 Down Dog Toe Taps – See video below, courtesy of The Active Life

10 Thoracic High Fives

:30 Ski Erg

20 Calf Pedals in Down Dog

10 Push ups

Then…

Barbell warmup – With a barbell on the shoulders, perform 5 reps of: strict press, push press, push jerk, split jerk (pause one second in the dip and the catch each rep)

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 3Nov2023

Video courtesy of Catalyst Athletics.

We finish off re-test week with our 5X5 Split Jerk.  Just like with Front Squats, we got some good work on heavy singles of jerks on Wednesday.  Today, we look for those multiple rep sets and maintaining perfect form every time!

WOD:

AMRAP 14:

3 Cal Ski Erg

30 Double Unders

5 Cal Ski Erg

50 Double Unders

7 Cal Ski Erg

70 Double Unders

…Etc.

*Add 2 cals and 20 Double Unders to each round

Video courtesy of Kristi Eramo O’Connell.

Our week ends with a nice ascending ladder AMRAP with jump rope and ski erg.  Make it your goal to keep a steady pace on the dubs to avoid any trip ups and hit the ski erg with a more sprint-type pace.

Scaling Options:

Dubs -> 2X Single Unders (so 60 SUs rounds one, 100 SUs round 2,…etc.)

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of The Ready State