Have an incredible weekend!
• Teaching Notes
We’re constructing into our Cut up Jerk development immediately with some added hundreds to what we hit week 1 right here and with that athletes ought to have a greater gauge and really feel for the fashion and loading immediately related to the pauses and singles to finish the day. If athletes are feeling good immediately they will push to 90%+, however ideally we hold just below these hundreds to verify we’re reinforcing pace and type right here.
We are going to then transfer into an influence centered exercise with the barbell advanced of Energy Cleans and Push Presses into Chest to Bar Pull-Ups that may problem athletes shoulder stamina and grip endurance. Masses must be a reasonable difficult load with the aim of sustaining unbroken units with high quality type.
weightlifting:
Full units each 2 minutes.
2x [ 1 Pause Split Jerk + 1 Split Jerk ], 73%
2x [ 1 Pause Split Jerk + 1 Split Jerk ], 78%
1x [ 1 Pause Split Jerk + 1 Split Jerk ], 83%
1x [ 1 Split Jerk ], 88%
1x [ 1 Split Jerk ], 88%
1x [ 1 Split Jerk ], 88%
For the pause cut up jerk, maintain the dip and catch for 1 second every.
metcon: “Pantera”
Full as many rounds as potential in 10 minutes of:
2 Energy Cleans, 185/125 lbs
4 Push Press, 185/125 lbs
8 Chest-to-bar Pull-ups
equipment:
4 rounds for high quality of:
15 Banded Hip Thrusts
5 L/5 R Rear Foot Elevated Single Leg Deadlifts, decide load
5 L/5 R Crossover Field Step-ups, decide load
